Pilates Illustrated - Fudge & Fitness · the Pilates world), these props, along with the Pilates...

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PILATESillustrated

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PILATESillustrated

iv

Contents

• Preface ix • Acknowledgments xiii •

chapter 1 Art and Practice of Pilates . . . . . . . . . . . . . . . . . . . . 1

Benefits of Pilates. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2History of Pilates . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3Pilates Principles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4Lateral Breathing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5Pelvic Floor Engagement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5Proper Alignment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6When to Practice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9When and What to Eat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9Safety . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10

chapter 2 Standing Warm-Up Exercises and Stretches . . . . . . . . . . . . . . . . . . . . .11

Modified Pilates Stance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12Shoulder Warming . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13Heel Raise With Squat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14Arm Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16Leg Stretch. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18Pelvic Clock . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20Roll-Down. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22Shoulder Shrug . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24

chapter 3 Kneeling Mat Exercises . . . . . . . . . . . . . . . . . . . . . 25

Child’s Pose . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26External Rotation With Arms. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27Oblique Crunch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28Cat-Cow . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30Tail Wag . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .31Sternum Drop. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32Kneeling Side Kick. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33

chapter 4 Side-Lying Mat Exercises . . . . . . . . . . . . . . . . . . . . 35

Pinwheel . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .38Leg Lift . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .39

v

Contents

Side-Lying Leg Circle. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .40Front Kick . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .41Leg Tap . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .42Side-Lying Bicycle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .44

chapter 5 Prone Mat Exercises . . . . . . . . . . . . . . . . . . . . . . . . . 47

Oppositional Stretch. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .48Thigh Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .49Single-Leg Kick . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .50Swimming. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .51Double-Leg Kick . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .52Swan. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .54Push-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .55

chapter 6 Supine Mat Exercises . . . . . . . . . . . . . . . . . . . . . . . . 57

Supine Leg Circle. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .60Pelvic Peel . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .62Hundred . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .64Roll-Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .66Single-Leg Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .68Double-Leg Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .70Single Straight-Leg Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .71Double Straight-Leg Stretch. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .72Crisscross . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .73Teaser. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .74Shoulder Bridge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .76Rollover . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .78Corkscrew . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .79Neck Pull . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .81Scissors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .83Bicycle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .85Jackknife . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .87

chapter 7 Seated Mat Exercises . . . . . . . . . . . . . . . . . . . . . . . 89

Spine Stretch: Forward and Side . . . . . . . . . . . . . . . . . . . . . . . . . . . .90Mermaid . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .92Footwork Series . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .94Rolling Like a Ball. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .97Side Bend. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98Open Leg Rocker. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .99Spine Twist . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .100Saw. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .102Seal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .104Boomerang. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .105

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Contents

chapter 8 Stability Ball Exercises . . . . . . . . . . . . . . . . . . . . . 107

Bouncing in Place . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .111Bouncing While Kicking . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .112Bouncing With Arm Raised . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .113Pelvic Clock With Stretching on the Ball . . . . . . . . . . . . . . . . . . . . .114Roll-Up Variations With the Ball . . . . . . . . . . . . . . . . . . . . . . . . . . . .116Rollover Pass the Ball. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .118Bridging Variations on the Ball . . . . . . . . . . . . . . . . . . . . . . . . . . . . .120Hundred With the Ball . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .122Single-Leg Stretch With the Ball. . . . . . . . . . . . . . . . . . . . . . . . . . . .123Double-Leg Stretch With the Ball . . . . . . . . . . . . . . . . . . . . . . . . . . .124Single Straight-Leg Stretch With the Ball . . . . . . . . . . . . . . . . . . . . .125Double Straight-Leg Stretch With the Ball . . . . . . . . . . . . . . . . . . . .126Crisscross With the Ball . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .127Swan on the Ball. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .128Swimming on the Ball. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .129Pike Variations on the Ball . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .130Push-Up on the Ball . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .132Side-Lying Leg Lift on the Ball . . . . . . . . . . . . . . . . . . . . . . . . . . . . .133Side-Lying Leg Circle on the Ball. . . . . . . . . . . . . . . . . . . . . . . . . . .134Side-Lying Front Leg Kick on the Ball . . . . . . . . . . . . . . . . . . . . . . .135Side Rollover on the Ball . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .136

chapter 9 Pilates Ring Exercises . . . . . . . . . . . . . . . . . . . . . . 137

Standing Single-Leg Series: Balance . . . . . . . . . . . . . . . . . . . . . . .139Standing Single-Leg Series: Front, Side, and Back. . . . . . . . . . . . .140Standing Arm Series . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .142Roll-Up With the Ring. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .144Rollover With the Ring . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .146Single-Leg Stretch With the Ring . . . . . . . . . . . . . . . . . . . . . . . . . . .148Double-Leg Stretch With the Ring . . . . . . . . . . . . . . . . . . . . . . . . . .149Double Straight-Leg Stretch With the Ring . . . . . . . . . . . . . . . . . . .150Crisscross With the Ring . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .151Teaser Variations With the Ring . . . . . . . . . . . . . . . . . . . . . . . . . . . .152Swan With the Ring . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .154Single-Leg Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .155Side-Lying Top Leg Press Down With the Ring . . . . . . . . . . . . . . . .156Side-Lying Top Leg Press Up With the Ring . . . . . . . . . . . . . . . . . .157Side-Lying Leg Circle With the Ring . . . . . . . . . . . . . . . . . . . . . . . .158Side-Lying Bicycle With the Ring . . . . . . . . . . . . . . . . . . . . . . . . . . .159Leg Tap With the Ring . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .160

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Contents

chapter 10 Band Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 161

Standing Stretches With the Band . . . . . . . . . . . . . . . . . . . . . . . . . .166Side Arm Lunge Series . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .168Double-Arm Lunge Series . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .170Spine Twist With the Band . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .172Single-Leg Stretch With the Band . . . . . . . . . . . . . . . . . . . . . . . . . .173Single Straight-Leg Stretch With the Band. . . . . . . . . . . . . . . . . . . .174Double-Leg Stretch With the Band . . . . . . . . . . . . . . . . . . . . . . . . .175Diamond Leg Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .176Rollover With the Band. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .177Jackknife With the Band. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .178Control Balance With the Band . . . . . . . . . . . . . . . . . . . . . . . . . . . .180Leg Press With the Band . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .182Swan and Chest Stretch Combo . . . . . . . . . . . . . . . . . . . . . . . . . . .184Side-Lying Series With the Band . . . . . . . . . . . . . . . . . . . . . . . . . . .186

chapter 11 Pilates Routines . . . . . . . . . . . . . . . . . . . . . . . . . . . . 189

Restore Flexibility . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .191Energy in the A.M. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .193P.M. Relaxation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .195Stress Release . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .196Modified Lower Back Core Focus . . . . . . . . . . . . . . . . . . . . . . . . . .198Core Concentration . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .200Better Posture. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .202Simple Weight-Loss Pilates . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .205Long and Lean Muscles. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .208Get on the Ball . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .211Pilates Ring for Muscle Tone . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .212Total Body Band. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .214Props Complete Strength. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .215Total Body Strength . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .218Upper Body Focus. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .222Lower Body Focus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .224Core Focus. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .226

• About the Author 229 •

ix

Preface

I was first introduced to Pilates while competing in the National Aerobics Cham-

pionship. My friend and mentor, Bruno Bosardi, introduced our team to Pilates,

and I thought, Okay, I’ll give this a try. What can it hurt? It was certainly better

than throwing my body to the ground and landing in the splits or in a push-up,

and it actually felt good. It felt positive and right, a very intuitive and beneficial

form of exercise that would save my body from the wear and tear of the continual

hard poundings and landings. Little did I know that I would soon become a Pilates

instructor myself, much less a trainer of trainers.

What I found is that Pilates entered every aspect of my life. I soon realized that the

principles of Pilates for better posture, a clear mind, and an efficient body enhanced

my teaching of aerobics, cycling, kickboxing, and strength training. Pilates inspired

me to become a better instructor, a better teacher, and a better mentor because the

principles of Pilates matched what I had found to be innate in teaching. That first

introduction has turned into a lifelong dream of teaching through intuition and a

passion for what I am doing and giving to others. From the first Pilates workshop I

led in Seoul, Korea, teaching a young group of personal trainers and group exercise

instructors, I knew this was what I wanted to do and that I wanted to offer this to

the world. Writing this book allowed me to do just that.

Approaching Pilates for the first time can be intimidating even to the most pro-

ficient fitness enthusiast, but with a little bit of understanding and time, the moves

become intuitive and flow easily. The effects of a regular Pilates practice can be

richly rewarding as well as relaxing or invigorating, depending on the style and

pace at which you perform the exercises. Whether you are new to Pilates or just

curious about it, Pilates Illustrated will give you a practical and hands-on guide

to incorporating Pilates into your daily life.

In this book, you will find more than 100 individual exercises detailed and pho-

tographed as well as 17 Pilates workout programs to get you started. Exercises are

listed in categories and defined by the starting body position. Photos of each exercise

show the movement from beginning to end along with variations for modifications

and challenges. For each exercise, the benefits, contraindications, breathing instruc-

tions, and alignment setup are listed. A step-by-step instruction list is given for each

exercise as well as the focus and emphasis of each move.

Chapter 1 covers the benefits, history, and principles of Pilates, as well as the

essential information on how to start your Pilates practice. The history of Pilates is

relatively short but impressive. It is important to understand the major milestones

in the development and evolution of Pilates. The physical and mental benefits of

Pilates are discussed so you can understand the changes as they are occurring while

you develop your practice of Pilates.

x

Preface

Starting your practice begins with learning how breath affects movement and how

to breathe correctly so as to move with efficiency and ease. Mastering breathing can

help in so many ways, from facilitating the move, to challenging your position, to

providing a moment to pause and take in the benefits of the move.

Chapters 2 through 10 detail the more than 100 exercises in the book. Each exer-

cise is accompanied by photos depicting the starting position, progression moves,

and ending position. Included with the pictures is a comprehensive list of setup cues

to get you into the correct position and follow-up cues to help you progress through

the move to the final position. Exercises are classified by the starting position of

the body: standing warm-up and stretch sequences; kneeling exercises; side-lying

exercises; and prone, supine, and seated exercises. You will learn about the benefits

of each move as well as the contraindications. Modifications for specific issues

and challenges for more intermediate or advanced versions of each exercise are

provided. Although the majority of exercises are mat focused, exercises that use

small equipment such as a stability ball, Pilates ring, and stretch band are included.

These pieces of equipment provide a different stimulus for the body and supplement

your Pilates practice.

After the mat exercises, chapters 8, 9, and 10 feature Pilates exercises that use

props—a stability ball, Pilates ring, and stretch band. Although Joseph Pilates

didn’t use stability balls or stretch bands (these are more recent developments in

the Pilates world), these props, along with the Pilates ring, provide several benefits,

from creating more or less stability to making an exercise more or less challenging.

These props enhance and modify traditional Pilates exercises. In some cases, the

prop will make the exercise more difficult by challenging the core or extremities or

by increasing the intensity. In others, the prop makes the exercise more accessible

to all levels of participants. The exercises for each prop are divided into standing

or seated, side lying, prone, and supine. Each prop—the stability ball, Pilates ring,

and stretch band—provides a diverse and different feel for the standard or modified

Pilates moves described in earlier chapters. Standard safety guidelines and more

advanced moves are included for each prop. These props are great tools for providing

diversity and variety in your workouts as well as providing an avenue to progress

to a more difficult exercise or series of movements.

Chapter 11 details 17 Pilates programs drawn from the individual exercises,

including routines for weight loss, morning and evening workouts, the total body

band, and advanced Pilates on the ball. They are in order based on the category

or title name. These well-rounded workouts will satisfy practitioners at all levels

and help you work around any time constraints you have. The time to complete a

workout varies depending on your fitness level and the rate at which you complete

the movement of each exercise. Everyone can find something in these routines.

Included with these programs is the approximate time needed to complete the

workout, the equipment needed, and the level of the workout so you can select the

routine that works for you.

Keep in mind that you want to work with precision. Pay attention to each and

every move your body makes, working methodically and slowly through each move

xi

Preface

to attain the desired results. Consistency is important; as Joseph H. Pilates said, “In

10 sessions, you will feel the difference. In 20, you will see the difference. And in

30, you’ll be on your way to having a whole new body.”

I’ve been fortunate to travel the world teaching Pilates and spreading the word

about this fantastic form of exercise. In all of my travels, I have found that Pilates

is appropriate for every population—young and old, male and female, athlete and

nonathlete. No matter where you are, you can do Pilates and feel its profound

effects and benefits. It is a language that everyone can speak and do and accomplish,

whether you are in southern California; Shanghai, China; Bangkok, Thailand; the

Czech Republic; or Saipan.

This book will guide everyone—from the first-time student to the Pilates enthu-

siast—to the true benefits of Pilates. Enjoy, and stand straight and tall!

xiii

Acknowledgments

Many people have contributed to this book in so many different ways. Thanks to

Human Kinetics for asking me to write this book and providing me with the utmost

patience and skill in getting through this process. Thanks to Bruno Bosardi for being

my first Pilates mentor and Nora St. John for being a fearless director and leader

as well as coach and friend. Thanks to Lizbeth Garcia and Judy King as my best

friends forever (BFFs) as well as true role models whom I fully respect and admire.

Thank you to the entire gang at Balanced Body for providing an outlet for my ideas

and a platform to present them to the world. Thank you to Paul Body for being

such a great photographer, and to the models in the book—Bruno Bosardi, Beth

Pladson, and Lizbeth Garcia—for being so patient and so talented. Thanks to my

family, especially my mom and aunts for their love and support and the wonderful

womanly advice and care they have given me throughout the years, as well as their

undying belief in me, and my brother and his wife and kids for always making me

smile and to remember the simple things in life. Thanks to my clients and students

over the years who constantly remind me that I have the greatest job in the world!

A special thank you to my wonderful boyfriend and partner Gary Huhn and our

dog, Nestle, for their devotion and faith, for putting up with me over the last year

with the all-nighters and weekends devoted to writing and missing out on the family

outings, and for lifting my spirits and putting a smile on my face when I didn’t think

I could go on. Also, my efforts are in honor of my grandmother, Corinne Ellen Wala-

ity, who always reminded me that, as stated by William Earnest Henley in Invictus,

“I am the master of my fate; I am the captain of my soul.”

1

Chapter 1

Art and Practiceof Pilates

Pilates is something you can do a little of every day with amazing results. It

is an exercise designed to elongate and strengthen the body by emphasiz-

ing balance, alignment, proper breathing, and core stability and strength.

Joseph H. Pilates understood that a healthy body leads to a healthy mind:

“Physical fitness is the first requisite of happiness.” After a few sessions of

Pilates, you too can understand how helpful correct and flowing movement

can be to your mind and body.

2

PILATES illustrated

Benefits of PilatesThe benefits of Pilates (called contrology by Joseph Pilates) are summed up nicely in

this quote from its creator: “Contrology develops the body uniformly, corrects wrong

postures, restores physical vitality, invigorates the mind, and elevates the spirit.”

Pilates, now a household name, can help you stand taller and move and look

better in a relatively short time. Anyone at any age and with almost any condition

can perform the exercises easily. Pilates is practiced in homes, studios, fitness cen-

ters, and rehabilitation clinics worldwide to help people rehabilitate from injuries,

increase flexibility and strength, and improve their overall health and wellness.

There are numerous benefits to doing Pilates, but these are the most common ones:

▶ Creates body awareness

▶ Develops long and strong muscles

▶ Leads to easier and more agile movements

▶ Increases flexibility

▶ Strengthens the entire core

▶ Improves overall posture

These six benefits go a long way to developing a more fit and active body as well

as a deeper connection with the mind and spirit.

With a regular Pilates practice, the use of precision with every movement helps

create an acute awareness of your own body. This is critical to attaining the most

from your workout. Once you have developed body awareness, you can begin to

build strength. This strength is gained in long and lean musculature that is not bulky

or restrictive. Once the muscles are moving in unison and with length and strength,

all of your body’s movements, small and large, will be more graceful, easier to

perform, and more efficient.

Pilates also increases overall flexibility of the body and limbs. This in turn helps

with ease of movement and also will improve movement and decrease tightness in

areas such as the back, hips, and shoulders. Core strengthening is one of the big-

gest goals and benefits in Pilates as everything is generated and conducted from

the center, or powerhouse, of the body. If one has a strong powerhouse, then strong

limbs and organs naturally develop.

Good posture is one of the most noticeable benefits of Pilates and can be attained

in the first session. A small difference in posture—moving the head and neck slightly

back and up, rolling back the shoulders, lifting the rib cage off the hips—can make

a huge difference in a person’s outside appearance and in the way he or she moves.

The most common thing people say after their first Pilates session, or even their

10th or 20th, is that they feel better. They not only feel better but also move better

and look better. The key noticeable improvement is posture. When you stand taller

and straighter, you feel better and move with more ease. Good posture can help

alleviate some back pain almost immediately, and this is what I think is so wonder-

ful about Pilates.

3

Art and Practice of Pilates

History of PilatesJoseph Pilates urged people to realize the importance and benefits of a perfectly

balanced body and mind and preached that his exercise regimen, which he called

contrology, would do just that. He believed that to achieve the most within our capa-

bilities we have to constantly strive to acquire strong, healthy bodies and develop our

minds to the limits of our ability. Although this concept and the more recent publicity

about the mind–body connection and Pilates have become increasingly popular in the

last decade, it is amazing to think that he developed contrology in the early 1900s.

A man far ahead of his time, he was in incredible shape even into his mid-80s

and followed his own exercise routine to maintain his strength and flexibility until

his death in 1967. Born in the late 1800s in Germany, Joseph Pilates suffered from

several childhood diseases (asthma, rheumatic fever, and rickets) that left him with a

weak respiratory system. He spent his life overcoming his frailties and developing his

workout regimen; he became an accomplished athlete and physical specimen, even

posing for anatomical drawings at age 14. During the early 1900s, a new awareness

of health that was centered on exercise began to spring up. Revelations about the

positive effects of exercise on the mind and body were in the making, and Joseph

Pilates was right in the forefront of all this. The influences of these new ideas as

well as the change in his own body enabled him to develop contrology.

During World War I, Pilates was interned in a camp in England and after the war

returned to Germany for a short while before immigrating to the United States in

1926. On the way over to the United States, he met his wife, Clara, and they settled

in New York City, where he opened his studio on 8th Avenue, attracting many danc-

ers, athletes, and businessmen. Since his studio was located in the same building

as the New York City Ballet, he worked with many dancers and had huge success

with healing and helping injured dancers; thus his work became very popular with

the dance community. Even so, he envisioned his work being done by anyone and

everyone, from schoolchildren to housewives to business executives.

Although his work was not acknowledged much in his lifetime, a few of the people

he taught went on to continue his work and in the last 20 years have brought Pilates

into the mainstream of exercise. Some of those who worked with Joseph Pilates are

Romana Kryzanowska, Ron Fletcher, Kathleen Stanford Grant, Lolita San Miguel,

and Mary Bowen, many of whom still teach today. Today, some 10 million people

in the United States alone use Pilates as their method of exercise (Pilates Style,

January 2009). Although Pilates was developed in the early 1900s, it’s taken some

time to develop into the phenomenon it is today. The popularity has grown as the

benefits have come to light, with people getting results and feeling better. Word

of mouth, as well as key people in the media touting its benefits, has made Pilates

widespread in gyms, studios, and homes throughout the world.

Joseph Pilates created an effective combination of stretching and strengthening that

works for practically every body. His greatest legacy remains his classic mat exercises,

the original 34 exercises detailed in his book Return to Life Through Contrology.

Many Pilates schools teach or progress the exercises differently, with the end product

4

PILATES illustrated

being an evolving method. Although some of the more recent fitness research might

suggest that his ideas of spinal alignment are not ideal and that you need to use caution

when performing some of the exercises, especially if you have certain conditions or

pain, for the most part his original ideas and exercises are still sound and will help

create a practical solution to fix posture and alignment issues. In this book, I have

chosen to use most of the original 34 exercises (although in a different order) as a

base and have developed modifications and transitions and exercises that make the

flow more achievable or more challenging. The use of props is also an addition and

is not considered classical, but it allows a way to expand on the original exercises.

In 1965, at the age of 86, Joseph Pilates said, “I must be right. Never an Aspirin.

Never injured a day in my life. The whole country, the whole world, should be doing

my exercises. They’d be happier.” Some food for thought!

Pilates PrinciplesPilates is a method of exercise that connects the mind and the body as one and allows

the body to move in a more efficient way. This form of exercise uses your body to

its greatest advantage, utilizing your own strength, flexibility, and coordination, and

requires that you pay attention to your body throughout each movement. To help

achieve this powerful mind–body connection, the following six principles should

be kept in mind.

▶ Breathing. Controlling the breath and breathing correctly are extremely impor-

tant to understanding Pilates and obtaining the fullest benefits from the exercise.

Breathing properly is the first thing you should focus on, and you should maintain

this focus throughout the movement. Focused, controlled breathing will help you

maintain proper alignment as well as allow you to contract the muscles that need

to be contracted and release those that don’t need to be used. Breathing fully and

correctly will also help with the flow of the exercise and movements and allow

you to continue a program all the way through. Breathing brings in oxygen to your

system and clears the head, thus facilitating movement.

▶ Concentration. This involves the important connection between the mind and

the body. Paying attention to what you are doing is critical for moving correctly

and easily. Concentration allows the mind to control and move the body efficiently

and appropriately.

▶ Control. Each movement in Pilates is controlled and should never be wasted.

Keeping the movement within your capabilities is important for maintaining align-

ment and stability throughout the body during the exercises.

▶ Centering. Everything in Pilates is initiated from the center of the body, called

the powerhouse or core. To perform the movements correctly, begin from the center.

Building a strong, stable, and flexible center is one of the best outcomes of doing

Pilates on a regular basis. A strong center makes for a strong body overall.

▶ Precision. Practicing concentration, control, and centering will make each

movement precise and totally correct. Be conscious and aware of every part of

5


your body, and continually check your alignment and form to ensure that you are

performing each exercise with precision.

▶ Flowing movement or rhythm. Having all your muscles working together

with precision from your center and with concentration and control as well as correct

breathing creates a rhythmic and flowing movement pattern. This means you are

moving with extreme efficiency and flow and with just the right amount of effort.

Be patient with yourself. Allow yourself the time needed for your body and mind

to work together to produce flowing movement.

Lateral BreathingThe importance of breathing and the fact that we do it without thinking is summed

up in this quote from Joseph Pilates: “Breathing is the first act of life, and the last.”

Even so, simply knowing that you are breathing is not enough. Breathing correctly

and fully will make all the difference in your Pilates practice. Pilates exercises

require you to breathe fully and deeply, using every inhale to take in lots of fresh

air and every exhale to get rid of stale air. This process oxygenates the blood and

gets the circulation going. Breathing fully and deeply can energize your every

move. Breath is the very foundation of Pilates movement, and the exercises in this

book are outlined with specific breathing instructions that coordinate with specific

movements. The breath will be used to initiate and support movements as well as

facilitate and energize the movements.

The breathing technique to use is called lateral breathing. Lateral breathing

means breathing deeply and fully into the sides and back, or the lower lobes of the

lungs. With this type of breath, you can keep the abdominal muscles contracted,

providing support for the lower spine and back. To make this process smoother,

inhale through the nose and exhale through the mouth, as if you were blowing out a

candle. As you inhale through the nose, imagine your rib cage expanding out to the

sides like an umbrella opening or an accordion playing. As you exhale through the

mouth, imagine the rib cage drawing inward like a corset being tightened, bringing

the rib cage toward the hip bones.

Proper lateral breathing is critical for achieving the correct alignment and focus

in your Pilates practice. You might want to practice this type of breathing every day

in front of a mirror so you can note the rib cage moving outward on the inhale and

inward on the exhale, thereby making the actual exercises easier to follow and execute.

Pelvic Floor EngagementWhat is the pelvic floor and why do you need to know how to engage it? Pilates

instructors are often asked this question as this is a common mystery to most begin-

ners. The pelvic floor is the support structure for the bladder, rectum, uterus in

women, and prostate in men. The pelvic floor is the bottom layer of the deepest core

musculature and the lower support of the abdominal cavity. It helps you breath and

provides support for the spine.

6

PILATES illustrated

Figure 1.1 Finding good standing

alignment.

Contraction of the deep pelvic floor muscles will help you engage the transver-

sus abdominis, the natural girdle that lies roughly between the belly button and the

pubic bone and wraps around the waist. The transversus abdominis is an important

stabilizer for the lower back and the spine. Contracting the pelvic floor not only

provides support it also aids in Pilates practice and improves posture in general.

Think of the pelvic floor as a hammock made of muscle that lies between the sit

bones and the pubic bone and between the thighs. To engage this group of muscles,

inhale and then as you exhale try to lift and tighten the pelvic floor. It should feel as

if you are trying to stop the flow of urine or as if it were an elevator floor moving

up. Try to not use any other muscles, such as the buttocks or abdominals, in this

process. The movement will be small and mostly internal, unseen by others. Engag-

ing the pelvic floor is something you can practice anytime during the day. As you

practice, it should start to feel easy and automatic as you breathe.

Proper AlignmentOnce you have mastered breathing and pelvic floor

engagement, you must master the alignment of your

spine and body in general. Ideally, working with a

certified Pilates trainer in a studio will ensure that

you are doing the exercises correctly and in the

correct alignment. If this is not a possibility, try

the following procedure in front of a mirror.

You will use the most prominent markers on

your body, the ones that are easy to see, to

figure out your ideal alignment (figure 1.1). It

is important to note that the only way to achieve

good dynamic posture is through practice. Work

at the following every day to achieve a good

posture and starting point for the exercises.

Starting from bottom to top, try to line up your

body accordingly:

1. Stand in front of a full-length mirror looking

straight on.

2. Start by looking at your legs; look down the

legs and see if they line up evenly. You want

to see the middle of the kneecap in line with

the hip bone and the middle of the ankle joint

under the middle of the knee.

3. Next look at your hips and see

if the tops of your hips line up

evenly. If not, try to level them as

best as you can.

Legs are even.

Eyes are even.

Hips are aligned.

Shoulders are level.

7


4. Next look at the level of your shoulders. Most people have one side that hikes

up, creating stress in the upper back and neck area. Level your shoulders as

best as you can without placing any stress on other parts of the body. This

will become easier once you are warmed up, but do try to gain the correct

alignment while standing in front of the mirror so you know what you need

to try to attain while exercising.

5. Finish with your head. Look at your eyes and see if they line up. If they don’t,

your head might be tilting to one side, indicating a tightness in the torso or

neck area. Try to level your eyes if they are not by making minute changes

until your eyes look even and steady.

These adjustments might seem difficult or unattainable now, but at least note the

alignment of your body in this position. Here you have a decent view of the front

of your body without having to contort your body to see the side or back. It is best

to see this alignment and be aware of it now, and then you can use this knowledge

during your workout to chart your progress as you exercise.

For positions other than standing, learn the following criteria to align particular

parts of the body (figures 1.2, 1.3, and 1.4). Keep in mind that muscular tightness or

injuries can make the ideal alignment difficult to attain at first. Be patient. Work slowly

within your range of motion, finding a way that allows minimal discomfort or pain.

Head position. When standing or sitting, the earlobes should be over the top line

of the shoulders, with a slight inward curve of the spine at the cervical area. When

lying on your back, relax the shoulders, and without force, allow the chin to drop

in toward the chest as you feel a lengthening of the back of the neck. It might be

necessary to place a small pillow or bath towel under the head for support. When

kneeling, imagine your eyes looking straight ahead and the back of the neck lining

up with a wall behind you. When on your abdomen, bring the forehead to the mat

below you, again feeling the length in the back of the neck.

Figure 1.2 Finding good sitting alignment.

Keep ears over shoulders.

Draw rib cage in toward hip bones.

Press shoulders down and away from ears.

8

PILATES illustrated

Pelvic and spinal alignment. The neutral position of this area is defined when

the ASIS (anterior superior iliac spine) and the pubic symphysis lie parallel to

whatever plane you are lying in. For example, if you are lying on your back, they

are parallel to the floor. If you are lying on your side, sitting, or kneeling, they are

parallel to the wall in front of or behind you.

Rib cage position. When standing, sitting, or lying, draw the rib cage, especially

the lower ribs, in toward the hip bones. Consider this a softening of this area, and

work toward lengthening the back side of the body.

Figure 1.3 Finding good lying alignment.

Relax the shoulders.

Make sure ASIS and public symphysis are parallel to fl oor.

Look straight head.

Keep the neck straight.

Press shoulders down and away from ears.

Figure 1.4 Finding good kneeling

alignment.

Lengthen the neck.

9


Scapula and shoulder position. The scapulae are the wings on your back. Basi-

cally they should glide evenly over the back of your rib cage. The shoulders should

always ride down and away from the ears. Excessive rounding of the shoulders due

to poor posture and sitting habits can make this position difficult to reach at first,

but it is attainable over time if you are persistent and consistent with your practice.

When to PracticeJoseph Pilates recommended his exercises every day for just 15 minutes, and

although Pilates is an exercise that you can do every day, this might not be realistic

for your schedule.

It is important to set a practical exercise schedule that you can maintain rather

than set a target of exercising every day and then not doing it. Accomplishment is

a great motivator, and setting realistic goals is vital to that success. The breathing

method discussed earlier can be practiced every day and is a great way to start or

end your day. From there, try to set aside 10 to 15 minutes two times a week to

attempt some of the beginning exercises. Once you have mastered these, try adding

a few more and exercising for 20 to 30 minutes twice a week. If you are used to

exercising, you might want to try a more rigorous workout from the routines in the

last chapter or move onto the intermediate and advanced moves and increase your

workout time to 45 to 60 minutes twice a week. From there, you can add more days

or increase difficulty level or a little bit of both. Pilates is a nonimpact workout and

can be done daily for remarkable results. Have fun with the routines, and note your

level of flexibility and strength with each exercise so you can chart your progress.

Pilates is the perfect way to start exercising or to add to your current workout

schedule. The results will come fast if you are loyal to your commitment!

When and What to EatAlthough there is no special eating regimen for Pilates, you should consider what

foods, how much, and when to eat as you move toward a Pilates workout. To fully

take advantage of Pilates as a mind–body workout, eat foods that keep you alert

and balanced. Also, since Pilates exercises emphasize using the core, especially the

abdominals, you will not want to be full. In fact, you probably will work better on a

fairly empty stomach, although you do not want to run out of steam halfway through

your workout. Complex carbohydrate and lean protein with a little high-quality fat

are good choices as these will sustain energy better than simple carbohydrate or

sugar. With Pilates, you do not necessarily need special sports drinks, but you will

want to stay hydrated. Water is always an appropriate choice.

10

PILATES illustrated

SafetyBefore beginning an exercise chapter, review correct body alignment for your

body type as it pertains to the exercises in that chapter. Please use caution when

performing any exercise, especially if it is the first time you are doing it. If you

have any injuries or chronic conditions or are pregnant, please see a doctor and get

advice or clearance to exercise before beginning. The first few sessions of any new

exercise program will be challenging as you figure out how to move and breathe.

Be patient with yourself. Take the time to read through the directions, and practice

each move several times. Once you have done them a few times, it will get easier

and you will be able to move from exercise to exercise with better ease. Practice

does make perfect!

Have fun!

11

Chapter 2

Standing Warm-Up Exercises and

StretchesThe standing warm-up exercises and stretch sequences

in this chapter lay the foundation for the remainder of

the exercises by readying your mind and body for the

various positions required for mat work. Learning to

position your body in the correct alignment while stand-

ing is also fundamentally important to your everyday

posture and overall balance. These exercises lay the

basis for a solid Pilates practice by leaving you feeling

awake, alive, and mobile as well as strong and stable.

12

Modified Pilates Stance

Level ▶ Beginner

Contraindications ▶ Injuries to the lower back, hip, knee, ankle, or foot

Focus ▶ Entire body awareness and alignment

Benefits ▶ Develops awareness of the entire body

▶ Helps you find neutral or natural stance and correct alignment

▶ Focuses the mind and the body

1 Place the feet in parallel position, like the number

11, with the heels underneath the sit bones. Inhale

and feel the rib cage lift off the hips and lengthen the

spine. Exhale and feel the rib cage draw in and back

as the spine lengthens, long and tall. This is the stan-

dard start position for most standing exercises.

2 Take four or fi ve breaths in this position. Begin to

feel the tallness of the body. Each breath will help to

center and focus your awareness on your entire body.

VariationInhale. Place the heels together. As you exhale, turn the toes out to form a little V with your feet.

Evenly distribute your weight over both feet and along the entire foot.

Glue the heels together.

Keep the back of the neck long and eyes straight ahead.

Keep the arms relaxed by your sides.

Reach the tailbone toward the fl oor.

Reach the top of the head toward the ceiling.

Feel the inner thighs zip together from the heels to the pelvis.

13

Level ▶ Beginner

Contraindications ▶ Injuries to the shoulder

Focus ▶ Muscles of the shoulder and upper back

Benefits ▶ Increases range of motion of scapula over the rib cage

▶ Promotes better posture and breathing

▶ Warms up and activates the shoulder girdle

Shoulder Warming

2 Exhale and round

shoulders forward,

letting the scapulae

separate wide. Allow

the shoulders to glide

forward toward fi nger-

tips. Hold the lower

body steady. It should

not move as the

upper body moves

with the breathing.

1 Stand tall in modifi ed

Pilates stance with arms

at shoulder height, palms

turned in. Inhale and pre-

pare the upper body for

movement by engaging the

abdominals and lengthen-

ing the spine.

Move the scapulae with control and ease.

Feel the stretch between the shoulder blades.

Keep your head, torso, and lower body still.

3 Inhale. Squeeze

shoulder blades past

neutral and toward one

another. Arms stay in

front of shoulders.

Each breath should

allow you to move

a bit deeper and feel

the stretch a bit more.

Repeat for 5 to 10

repetitions.

Feel the chest lift higher.

Imagine trying to hold a pencil between your shoulder blades.

Keep each breath long and deep.

14

Heel Raise With Squat

Level ▶ Beginner

Contraindications ▶ Injuries to the hip, knee, or ankle

Focus ▶ Legs ▶ Core

Benefits ▶ Warms up the body ▶ Builds coordination with breath and movement

▶ Prepares the body for more strenuous activity

2 Inhale. Lift your heels

and balance on the balls

of your feet as you raise

your arms overhead.

1 Stand tall in a modifi ed

Pilates stance with a neutral

pelvis, arms at sides, feet

parallel. Achieve a neutral

pelvis by bringing the hip

bones (ASIS) and the pubic

bone in a parallel triangle to

the wall behind you. There

should be no strain in the

lower back muscles or hip

fl exors.

Place feet parallel.

Center weight over entire foot.

Hold hands by sides.

Stand tall.

Keep ankles strong and aligned under the sit bones.

Gentle VariationLift heels only slightly off the mat or not at all.

Keep shoulders down as arms lift overhead.

15

3 Exhale. Return to modifi ed Pilates

stance, arms by your sides.

Ensure your heels line up with your sit bones.

4 Inhale. Bend the knees and press the

hips back by hinging at the hips into a

small squat. Bring the arms up to shoulder

height as you squat back on both heels.

Feel chest and sternum lift.

Gentle VariationKeep knees straight as arms rise up to shoulder height.

Center your body weight over the entire foot, front to back and side to side.

Feel long and tall as you return to modifi ed Pilates stance.

Shift weight back onto the heels.

Keep eyes level.

Keep arms at shoulder height or below so the shoulders remain down.

5 Exhale. Return to modifi ed Pilates

stance. Repeat for 5 to 10 repetitions.

16

Level ▶ Beginner

Contraindications ▶ Injuries to the lower back, shoulders, or arms

Focus ▶ Muscles of the upper arms, back, and shoulders

Benefits ▶ Warms up the upper body and arms

▶ Loosens the shoulder joints ▶ Allows the scapulae to slide freely for an increased range of motion

▶ Prepares the arms for bracing the upper body

Arm Stretch

Press shoulders down and away from the ears.

1 Stand tall. Cross the right arm over the body at

chest height. Hold the right arm with the left hand

above the right elbow. Press your shoulders down

and away from your ears as if sliding the scapulae

into your back pockets. Hold this stretch for 30 to

45 seconds or three or four breaths, and then repeat

with the left arm.

Feel the stretch in the back of the upper arm and the shoulder area.

17

3 Stand tall. Bring the right arm

overhead and lean to the left. The

left arm remains down by your

side. This stretch helps open

the intercostals (the muscles

between the ribs), which will

assist your breathing and let you

take deeper breaths. Hold this

stretch for 30 to 45 seconds or

three or four breaths, and then

repeat with the left arm.

Hold weight in both feet but mostly in the right foot to maximize the stretch.

Keep head upright and pressing back into the lifted arm.

2 Stand tall. Bring the right arm

over the right shoulder, reaching

the right hand behind the mid-

back or near the left shoulder,

depending on fl exibility. The left

hand holds the right elbow for a

triceps stretch. You will feel the

stretch from your right hip all the

way up the side of your body and

into the back of your upper arm.

Hold this stretch for 30 to 45 sec-

onds or three or four breaths, and

then repeat with the left arm.

Feel the stretch along the right side of the body.

Keep spine straight.

Relax shoulders, keeping them away from ears.

18

Level ▶ Beginner

Contraindications ▶ Injuries to the hips, knees, or ankles

▶ Vertigo

Focus ▶ Stretches for the legs, hips, and lower back

Benefits ▶ Warms up and loosens the legs and hips

▶ Develops balance and body control

▶ Prepares the lower body for more strenuous activity

Leg Stretch

2 Stand on your left leg. With your right hand,

bring the right foot to the buttocks as the hips slide

forward. Exhale as you press the foot into the hand,

and feel the stretch in the hip fl exors and quadriceps.

Hold the stretch for 30 to 45 seconds or three or four

breaths, and then switch legs.

Support the lower back by holding in your abdominals.

1 Stand in modifi ed Pilates stance. Inhale and fold

the body forward as you bend your knees. Exhale

and continue to roll down, bending more in the knees

as needed. Allow the chest to come onto the thighs

as you relax the shoulders. Hold the stretch for 30 to

45 seconds or three or four breaths, and then roll up

to return to standing.

Keep the shoulders back, and stay tall through the spine.

Straighten the legs as much as your fl exibility allows.

Feel the stretch up the backs of your legs and in your lower back.

Draw in your abdominals.

Feel the tailbone pointing down.

Press the hips slightly forward to intensify the stretch in the hip fl exors and quadriceps.

Keep the knee pointed straight down from the hips, inner thighs close or touching.

19

3 Stand on the left leg, and cross the

right ankle over the left thigh as you sit

back into a mini-squat. Hands can stay

at the hips or hang beside the body.

Draw the abdominals in and up as you

squat deeper to further stretch the

lateral rotators. Hold the stretch for 30

to 45 seconds or three or four breaths,

and then switch legs.

Support your lower back with your hands at the upper right thigh or shin.

Place hands on upper thigh to support lower back.

Keep the neck in line with the spine by keeping the eyes down and in front.

Draw the abdominals up and in to support the lower spine.

Feel the stretch in the sides of the buttocks.

Reach sit bones behind you to stretch hamstrings.

Tuck chin toward chest to keep neck in correct alignment.

Keep the sit bones reaching behind to stretch the hamstrings.

Keep the neck in alignment with the spine by bringing the eyes down and front.

Gentle Standing VariationFrom modified Pilates stance, inhale and move your right leg slightly in front of you as you bend your left knee. Exhale as you hinge at the hips, bring-ing the upper body forward and down slightly. Place both hands on the left thigh to support the lower back. Hold the stretch for 30 to 45 seconds or three or four breaths. Switch legs.

Gentle Seated VariationSit with your right leg straight in front of and in line with your right hip. The left knee is bent with the foot coming in toward the right leg. Hinge at the hips to stretch the upper body forward. Exhale as you reach the sit bones behind you. Try to keep the spine straight and long and the shoulders pulling down and back as you reach forward toward the thigh or shin with both hands. Hold the stretch for 30 to 45 seconds or three or four breaths, and then switch legs.

20

Level ▶ Beginner

Contraindications ▶ Injuries to or chronic conditions of the spine

Focus ▶ Muscles of the trunk and pelvis

Benefits ▶ Creates awareness of and helps develop spinal articulation

▶ Increases flexibility in the lower back

▶ Warms up the spinal muscles

▶ Teaches the correct placement of the pelvis, neutral and centered

Pelvic Clock

1 Stand tall in a modifi ed Pilates stance with the

hands at the hips. The hands at the hips will provide

a great guideline for where and how the hips and

pelvis are moving.

21

3 Exhale as the abdominals

scoop inward and the tailbone

tucks under (posterior tilt). This

is the 12 o’clock position. Repeat

for 5 to 10 repetitions.

2 Begin the movement by

engaging the pelvic fl oor and

transverse abdominal muscles,

as if your belly were being

scooped out. Inhale as the tail-

bone lifts and the pelvis rocks

into a slight arch (anterior tilt, or

lordosis). This is the 6 o’clock

position.Feel the lower back contract as the tailbone slides up and back.

Draw the abdominals in and up toward the spine to support the back.

You may feel a stretch in the front of the torso.

Relax the shoulders and neck.

Keep the buttocks from squeezing.

22

1 Stand tall in modifi ed Pilates stance.

Roll-Down

Level ▶ Beginner

Contraindications ▶ Low or high blood pressure ▶ Injuries to or chronic conditions of the spine

Focus ▶ Muscles of the trunk and legs

Benefits ▶ Stretches the upper back and lower spine

▶ Stretches the hamstrings ▶ Develops and deepens spinal articulation

Feel the stretch from the base of the neck down the spine to the hamstrings.

2 Inhale as the chin lowers toward the chest. Roll

down one vertebra at a time. Exhale as you continue

to roll down and reach for the mat with your hands.

Imagine peeling the spine from a wall.

Keep the weight on the balls of the feet with the heels on the mat.

Bend your knees slightly, if necessary.

23

3 The upper body hangs over

the fl oor, with the hands graz-

ing or nearly touching the mat,

depending on fl exibility. Inhale

and begin to roll up. Exhale as

you continue to roll up until you

are standing tall again. Imagine

stacking the spine one verte-

bra at a time as you return to

standing.

Stop with your forearms at the thighs to support the lower spine.

Draw the abdominals in and up toward the spine to support the back.

Gentle VariationIf the hamstrings are tight, stop the roll-down with your forearms at your thighs and the knees bent. Round at the lower spine to stretch the spine. Tuck your chin toward your chest to keep the neck in correct alignment with the spine. Take a full breath, and roll back up to a standing upright position.

Relax your shoulders and neck.

Keep the abdominals engaged to further support the lower spine

24

3 Exhale as you allow

your shoulders to fall with

a big release. Use gravity

and momentum to release

the shoulders down. The

heavier the fall of the

shoulders, the stronger

the release in the upper

body. Repeat for 5 to 10

repetitions.

Level ▶ Beginner

Contraindications ▶ Injuries to the shoulder

Focus ▶ Muscles of the upper back and shoulders

Benefits ▶ Warms up the shoulder girdle

▶ Increases range of motion in the shoulder and scapula areas

▶ Prepares the upper body for more strenuous activity

Shoulder Shrug

2 Inhale. Lift your shoul-

ders toward your ears as if

you were shrugging your

shoulders. Feel the shoul-

ders try to touch the ears

like earrings.

1 Stand tall in modifi ed

Pilates stance with arms

at sides, neutral pelvis

and spine.

Keep the lower body steady and neutral.

Keep your torso steady.

Keep eyes straight ahead.

Move through the upper body with control and ease.

Release shoulders away from ears and toward fl oor.

25

Chapter 3

Kneeling Mat Exercises

The kneeling exercises are a great way to continue to prepare for the lying

mat exercises presented in the next chapter. Kneeling exercises warm up

and prepare the body for more difficult work ahead, as well as allow the

body to gain more mobility and flexibility. These exercises can be done on

their own or as a warm-up or transition into the other exercises. The kneel-

ing mat exercises are done on one knee and one hand, on both knees, or

on hands and knees.

26

Child’s Pose

Level ▶ Beginner

Contraindications ▶ Injuries to the knees, lower back, or shoulders

Focus ▶ Muscles of the back and shoulders

Benefits ▶ Stretches the entire back from the neck to the tailbone

▶ Creates mobility and range of motion in the shoulders

▶ Mobilizes the upper back ▶ Rests the wrists after kneeling or plank work

2 Lean forward and place your hands in front of

your shoulders with straight arms. Bring your fore-

head to the mat in front of your knees. Hold this posi-

tion for four to six breaths.

Lengthen the spine from the head to the tailbone.

Relax your arms, and spread the fi ngertips wide.

Keep abdominals drawing up and in to provide support for the lower spine.

Gentle Variation 1If the tops of your feet are really tight, you can tuck your toes under. If the tops of your thighs are extremely tight, increase the distance between your knees.

Gentle Variation 2An option if you have tight shoulders or injuries is to make fists and stack one fist on top of the other, plac-ing the forehead on the fists.

1 Sit on your heels with

your big toes touching and

the knees hip-distance apart

or a bit wider. The tops of the

feet are on the mat. Shoulders

are over your hips, with hands

resting on your thighs.

27

External Rotation With Arms

Level ▶ Beginner

Contraindications ▶ Injuries to the lower back, spine, or knees

Focus ▶ Muscles of the shoulders and arms

Benefits ▶ Improves scapular mobility ▶ Activates and stabilizes the upper body

▶ Activates the core and promotes core awareness

1 Kneel with the arms bent, palms upward and in

front of the body parallel to the fl oor. Place additional

padding under the knees, if necessary. Knees can be

together (more difficult for balance) or slightly separ-

ated at hip-width apart. The tailbone points downward

along with the sit bones. Inhale and feel the shoulders

press away from the ears, and feel the belly come in

toward the spine to provide support for the lower back.

Keep upper arms engaged and activated.

Point tailbone downward.

2 Exhale and rotate the forearms to the sides of the

body.

3 Inhale and return the arms to the starting posi-

tion. Repeat for 5 to 10 repetitions.

Keep the elbows under the shoulders.

Rotate the arms only as far as is comfortable.

Do not allow the shoulders to roll forward.

28

Oblique Crunch

Level ▶ Beginner

Contraindications ▶ Injuries to the knees or lower back

Focus ▶ Muscles of the trunk and spine

Benefits ▶ Strengthens the oblique abdominal muscles

▶ Creates awareness of the upper back

▶ Improves stability of the pelvis and hips 1 Kneel on the mat with the knees in line with

the hip bones. (Place additional padding under the

knees, if necessary.) Inhale and raise the arms over

the head, and then exhale and bend the elbows,

placing the hands behind the head. Inhale again as

the body is prepared for upper body movement and

abdominal engagement.

Keep the tops of each foot on the mat.

2 Exhale and move the right rib cage to the left hip

bone. Activate the muscles along each side of your

back. Inhale to return to upright kneeling position,

with the hands still behind the head.

Elbows stay wide and move with the body. Keep the collarbone

open and wide like a smile.

Activate the muscles along your back.

Slide the shoulders away from the ears.

Point the tailbone downward, with the buttock muscles slightly activated.

29

3 Exhale and take the left rib

cage toward the right hip bone.

Inhale to return to the starting

position. If you have trouble

keeping your balance, tuck your

toes under and press into the mat

with your feet. Repeat for 6 to 10

repetitions on each side.Keep the hips and pelvis steady and unmoving.

30

Cat-Cow

Level ▶ Beginner

Contraindications ▶ Injuries to the lower back, knees, or wrists

Focus ▶ Muscles of the spine and back

Benefits ▶ Increases spinal flexibility ▶ Stretches the lower, middle, and upper back

▶ Opens the front side of the body

1 Kneel on all fours with the knees directly under

the hips and the wrists under the shoulders. Inhale

and lengthen the body from the top of the head to your

tailbone, distributing the weight evenly to hands and

knees, with fi ngers spread wide and pressing down.

3 Inhale and tilt the tailbone toward the ceiling as

the ribs and chest lower toward the fl oor. Lift the

head, sternum, and eyes toward the ceiling. Repeat

steps 2 and 3 for 5 to 10 breaths. Push back into

Child’s Pose (page 26), and rest the wrists and back

for several breaths.

Press the top of each foot into the mat.

Draw the belly toward the spine.

Keep the arms straight and the upper arms engaged.

2 Exhale and press into your hands. Round the

spine, pulling the abdominals in deeper as if scoop-

ing inward. Tuck your pelvis under, and feel the pelvic

fl oor engage and lift like an elevator toward the stom-

ach and diaphragm. This is the cat position.

Keep the hips over the knees.

Keep the shoulders over the wrists.

Feel your upper back and midback reaching toward the ceiling.

Keep hips over knees.

Keep shoulders pressing away from ears and over the wrists.

31

Tail Wag

Level ▶ Beginner

Contraindications ▶ Injuries to the spine, knees, or wrists

Focus ▶ Muscles of the trunk and legs

Benefits ▶ Increases spinal lateral mobility

▶ Warms up the hamstrings and the sides of the body

▶ Activates the core

2 Exhale and swing the right foot to the right as

you bend your body to the right and look to the right

foot. Keep the right knee on the mat as you move the

lower leg.

1 From the all-fours position and keeping both

knees on the mat, lift your right shin with the toes

pointed away from the body as you inhale.

Keep the spine long and neutral.

Keep the belly pulling and scooping in toward the spine. Keep the

shoulders away from the ears.

Knees stay on the mat.

Feel the left side of the body stretch as the right side contracts along the waistline.

Keep the elbows straight.

3 Inhale and swing the right foot to the left as you

bend your body to the left and look toward the right

foot. Continue this pattern for fi ve to seven breaths,

and then place the right foot down with an exhale.

Inhale and repeat with the left foot for fi ve to seven

breaths, moving from left to right.

Feel the hamstrings of the lifted leg warming and working. Keep the upper

arms engaged and activated.

Press fi rmly into each hand with the fi ngertips spread wide.

32

Sternum Drop

Level ▶ Beginner

Contraindications ▶ Injuries to the spine, knees, wrists, or shoulders

Focus ▶ Muscles of the shoulders and upper back

Benefits ▶ Promotes better posture ▶ Warms up and activates the shoulder girdle

▶ Mobilizes the shoulder blades along the rib cage

Keep the upper arms activated and stable.

1 Kneel with the knees under the hips and the

wrists under the shoulders. Create a long neutral

spine and torso.

2 Inhale and allow the sternum and chest to lower

toward the fl oor. The shoulder blades come toward

one another across the upper back.

3 Exhale and press into the hands as you lift your

midback between the shoulder blades toward the ceil-

ing. Imagine you have a suitcase handle between your

shoulder blades, and someone just picked up the suit-

case. The shoulder blades separate and spread wide

across the upper back. Repeat for 6 to 10 repetitions.

Keep the lower spine neutral and stable.

Keep the head in a neutral position straight from the spine.

Gentle VariationIf wrist injuries prevent you from doing this exercise, you can do the standing Shoulder Warming exercise (page 13) to get a similar feeling and warm up the shoulder girdle.

Keep the elbows straight.

33

Kneeling Side Kick

Level ▶ Intermediate

Contraindications ▶ Injuries to the knees, wrists, or spine

Focus ▶ Muscles of the legs and hips

Benefits ▶ Stretches the hamstrings and hip flexors

▶ Strengthens and sculpts the outer thighs

1 Kneel on the mat with the right knee bent and the

left leg stretched out from the hip. Place the left foot

on the mat to the side of the left hip and the right hand

on the mat in line with the right knee and under the

right shoulder. Bend the left arm, and put the left hand

behind the head. Inhale to prepare the abdominals.

Feel them contract to protect the lower back. Exhale

and lift the left leg to hip height straight out to the side.

2 Inhale with a double breath as you bring the left

leg forward until you feel a stretch in the hamstrings.

Keep the left leg straight and the foot fl exed.

Draw the abdominals in tight to protect the lower back.

Keep the upper body still and stable.

Keep the right arm straight and upper arm engaged.

Keep the leg as straight as possible.

(continued)

34

3 Exhale. Swing the left leg back at hip height with the toes pointed until you feel

a stretch in the hip fl exors. If your fl exibility is limited, reduce your range of motion.

Repeat for 10 repetitions with the left leg. Switch legs and repeat for 10 repetitions with

the right leg.

Gentle VariationBend your knee slightly, if necessary.

Kneeling Side Kick (continued)

35

Chapter 4

Side-Lying Mat Exercises

There are three positions for lying mat exercises in Pilates: on the side,

which is covered in this chapter; prone (lying on your abdomen), which is

covered in chapter 5; and supine (lying on your back), which is covered

in chapter 6. The side-lying exercises begin with a wonderful stretch

for the shoulders and sides of the body and then continue with a very

common side-lying exercise series that helps sculpt and shape the legs.

This series can be done on one side completely and then repeated on the

other side, or you can switch from one side to the other for each exercise.

Even after gaining proficiency in each of the exercises, be sure to set up

exactly like the first time so that you continue to feel the exercises and

benefit from them.

36

PILATES illustrated

For the side-lying exercises, you may choose to use the standard position (figure

4.1) or one of the easier modifications (figures 4.2 and 4.3). When choosing which

option to use for the side-lying exercises, comfort will be your first deciding factor.

There can be a lot of pressure on the side of the hip and on the greater trochanter

for some, and relieving this pressure is important in order to complete the exercises

without strain and discomfort. Adding another mat under the body is always an

option, but additional padding does not always help. Providing padding around the

sensitive area with a hole for the greater trochanter to rest in will work for some but

can prove difficult and cumbersome. Using the gentle modification shown in figure

4.3 will be easier and won’t require purchasing more materials. It is also important

to remember comfort of the neck area. Depending on the width of your shoulders,

a prop might be necessary, as shown in figure 4.2, to bring the head in line with the

neck and shoulders.

When you are lying on your side, remember to engage your core musculature

and find a balance of the muscle engagement on either side of your trunk and spine.

It should feel as if your torso is being propped up between two walls or panes of

glass. This engagement of the core and trunk muscles will help you balance on your

side and maintain the upper body in the correct position without tension. It is also

important to maintain muscle engagement in the bottom leg to help with balance

and to keep the torso and body in neutral alignment. This helps you take a mindful,

full-body approach to these exercises and makes you work a bit harder.

For the standard side-lying position (figure 4.1), lie on your side and bring your

legs down below your hips as if you were standing. Stack your feet, ankles, knees,

and hips, and flex the feet as if you were standing on them. Now bring your legs

just slightly in front of the body, creating a slight angle at the hips. Bring the arm

closest to the floor above the head and under the ear. The palm can remain up or

down, whichever is most comfortable.

Figure 4.1 Standard side-lying position.

37

Side-Lying Mat Exercises

If your neck is tight or stiff, prop up your head on a pillow or block (figure 4.2).

Use a small pillow or block because a large one will distort the line of the neck and

head. The pillow or block should bring the head to a level position with the neck.

This modification can be used when the arm is in front of the shoulders or when

you are lying with that arm on the mat above the head.

If your lateral leg or greater trochanter is sensitive when you lie directly on the

side of the leg, bend the bottom knee so that it is level with the hips (figure 4.3).

Figure 4.2 Gentle modification for side-lying position: head on a

pillow or block.

Use a small pillow or block.

Figure 4.3 Gentle modification for side-lying position: bottom

knee bent.

Bring the knee just in front of or just below the hip.

Keep the spine long and straight as the knee bends.

Keep the head in line with the torso.

38

Pinwheel

Level ▶ Beginner

Contraindications ▶ Injuries to the shoulders or neck

Focus ▶ Muscles of the shoulders, upper back, and chest

Benefits ▶ Improves the mobility of the scapulae

▶ Helps coordinate the movement of the shoulder and scapula with upper body stability

▶ Stretches the chest and shoulders

1 Lie on your side with both knees bent in front of

your hips. Align your back straight along the back

edge of the mat. Take the arms out in front of your

chest, stacking the hands one on top of the other.

Allow the head to lie on the mat.

2 Inhale and move your fi ngertips along the mat,

tracing a semicircle over your head trying to keep the

fi ngertips in touch with the mat. If the shoulders are

tight, lift the arm off the mat where needed.

Relax the head and neck.

Stack the hips, knees, and ankles on top of one another.

Keep hand in contact with fl oor.

Pull abdominals in and up to support spine.

3 Continue the movement pattern with an exhale,

making a semicircle above the head, bringing the

fi ngertips as close to behind your back and shoul-

ders as your fl exibility allows. Keep the arm straight,

and let the fi ngers lift off the mat if necessary. Move

slowly and methodically to better stretch underneath

the top arm and along the topside of your body.

4 Begin to inhale again, circling the arm and the fi n-

gertips back over the top of your head. Let the exhale

complete the semicircle over the head, and restack

the top hand over the bottom. Repeat for fi ve to eight

repetitions. Turn onto the other side and repeat.

Look back toward the hand if comfortable.

Allow hips and knees to move apart.

Feel a stretch in the shoulders.

39

Leg Lift

Level ▶ Beginner

Contraindications ▶ Sensitivity in the outer hip area (greater trochanter)

▶ Injuries to the hips, neck, shoulders, elbows, or wrists

Focus ▶ Inner and outer thighs, external rotators

Benefits ▶ Improves control and stability in the hips, pelvis, and torso

▶ Strengthens the hip, butt, and lateral thigh muscles

3 Exhale and lower the leg back on top of the

bottom leg. Repeat for 8 to 10 repetitions. You can

go on to the next side-lying exercise on this side or

switch sides and repeat the leg lift on the other side.

Feel the waist pull up from the ground and lengthen away from your ribs.

1 Lie on your side with your torso lined up straight

along the back edge of the mat. Flex the hips so that the

legs are slightly in front of your body. Stack the legs long

and straight on top of one another, with the toes fl exed

toward the front. Your head lies over the bottom arm with

the palm facing up or down. Bend the top elbow, and

place the hand in front of the chest for support.

Bend the bottom elbow to cradle the head, if necessary.

Feel the top leg reach away from the hip as it lifts off the bottom leg.

Flex at the hip and not at the waist when lifting the leg.

2 Inhale and lift the top leg up and off the bottom

leg to hip height or just slightly above.

Keep the length in the torso as you lower the leg.

Keep the shoulders, torso, and hips lined up and stacked on one another.

ChallengeTurn out the top leg at the hip to allow the leg to lift as high as pos-sible without shortening the waist.

Keep both legs strong and activated.

Flex the feet as if you were standing on them.

Keep the bottom leg contracted to help balance the body.

Bend at the hip, not the waist.

40

Side-Lying Leg Circle

Level ▶ Beginner



Focus ▶ Inner and outer thighs, external rotators



3 Exhale and continue to circle the top leg to the

back and then down over the bottom leg. Circle in

this frontal direction for 8 to 10 times, and then do 8

to 10 repetitions starting the circle to the back. You

can go on to the next side-lying exercise on this side

or switch sides and repeat the leg circle on the other

side, with circles in each direction.


Flex the bottom foot as if you were standing on it.



along the back edge of the mat. Flex the hips so that

the legs are slightly in front of your body. Stack the

legs long and straight on top of one another, with the

top toes pointed and the bottom toes fl exed toward

the front. Your head lies over the bottom arm with


place the hand in front of the body for support.

Be sure to lift the top leg and not the hip, keeping the waist long.

2 Inhale and circle the top leg forward and upward.

Keep circles small—about the size of a dinner plate—

to maintain stability in the torso.

Keep the upper body still and stable.

41

Front Kick




Focus ▶ Inner and outer thighs, external rotators, hamstrings, and hip flexors



▶ Stretches the hamstrings and hip flexors

3 Exhale and bring the top leg back, with the toes

pointed, behind the hip as far as the hip fl exors will

allow without rounding or changing the torso position.

Repeat the kicks for 8 to 10 repetitions. You can go on

to the next side-lying exercise on this side or switch

sides and repeat the front kick on the other side.








toes fl exed toward the front. Your head lies over the

bottom arm with the palm facing up or down. Bend

the top elbow, and place the hand in front of the body

for support.

Bring the leg forward only as far as your hamstrings will allow without rounding your torso.

2 Using a sniffing breath, inhale two times as you

kick the top leg forward with a double pulse. Keep

the top foot fl exed to intensify the stretch.

Keep the upper body still and straight.

Use the abdominals to stabilize the torso.

Keep the top hand in front of the body for support.

Keep the top leg at hip height.

42




Focus ▶ Inner and outer thighs, external rotators, hamstrings, hip flexors, and buttocks



2 Inhale to lift the top leg up above the hips. Lift the

leg only as high as you can without collapsing the rib

cage toward the mat.

Leg Tap












Keep the rib cage pulling away from the mat.

3 Bring the foot down a few inches or centimeters

in front of the bottom foot. Use a strong double

exhale and double tap to bring the focus to the inner

thighs.

Keep the upper body steady and still.

43

5 Use a strong double exhale as you bring the foot down a few inches or centi-

meters behind the bottom foot with a double tap. Repeat for 5 to 10 repetitions. You

can go on to the last side-lying exercise on this side or switch to the other side and

repeat the leg tap on the other side.

Focus on the inner thighs as you lower the top leg.

Keep the upper body still and the breath strong and focused.

4 Inhale to lift the top leg up above the hips. Lift the leg only as high as you can

without collapsing the rib cage toward the mat.

44

Side-Lying Bicycle







▶ Stretches the hip flexors and hamstrings

3 Continue to inhale as you extend and straighten

the top leg in front of the hips. If your hamstrings are

tight, keep the knee slightly bent.












Keep the top leg at hip height only.

Keep the torso straight as the knee lifts toward the hips.

2 Inhale and bend the top leg, bringing the knee in

front of the hips and parallel to the fl oor. If your ham-

strings are tight, bend the knee to just below the hip

only.

Keep the torso long and straight as the leg straightens to the front.

45

5 Continue to exhale as the top leg bends behind the hips. Repeat for fi ve to eight

repetitions in a forward direction and then reverse the bicycle, starting the pattern

to the back. If you have been switching sides with each side-lying exercise, switch

sides and repeat the bicycle on the other side. If you have been working through all

the side-lying exercises on the same side, switch to the other side now and com-

plete the full cycle of side-lying leg exercises, starting with the Leg Lift (page 39).

Keep the upper body steady and still.

Keep the neck relaxed.

Keep the upper body from rocking forward or backward.Be sure to do the same

number of repetitions to the front as you do to the back.

4 Exhale and swing the leg back over the bottom leg and behind the hips, keeping

the leg as straight as possible.

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47

Chapter 5

Prone Mat Exercises

Prone mat exercises are great for strengthening the entire back muscula-

ture. A strong back is important for correct posture and to help alleviate

lower back pain. Pay particular attention to the setup and modifications

if you have a sensitive lower back or previous injuries or conditions. Also

remember to engage the lower abdominals throughout each exercise to

ensure that the lower back is supported and safe. When finished with

any or all of the prone exercises, perform the Child’s Pose exercise from

chapter 3 (page 26) to stretch and rest the lower spine.

48

Oppositional Stretch

Level ▶ Beginner

Contraindications ▶ Pain in or injuries to the lower back, shoulders, or legs

Focus ▶ Hamstrings and muscles of the back, shoulders, and core

Benefits ▶ Strengthens the hamstrings, back extensors, and buttocks

▶ Lengthens the torso ▶ Mobilizes the shoulders and arms

▶ Activates the core muscles

4 Exhale and lift the other arm and opposite leg.

Inhale as you return the arm and leg to the mat.

Repeat for four to six sets, alternating sides.

Draw the shoulder blades away from the ears and down the back.

Pull the belly button toward the spine.

Feel long, like a snake on the mat.

1 Lie on your abdomen with the arms stretched above

the head, palms down, and legs stretched out with the tops

of the feet on the mat. Legs are sit-bone-distance apart.

Inhale to prepare.

Keep the head down.

2 Exhale. Lift one arm and the opposite leg slightly

off the mat. Think of length and not height. Lift the

arm and leg only slightly. Feel as if you were being

pulled in opposite directions.

Keep the length in the body as the arm and leg lower.

3 Inhale as you lower the arm and leg to the mat.

Keep your head on the mat.

Press the shoulders away from the ears and down the back.

Feel yourself lengthening and stretching further with each repetition.

Pull the belly upward.

49

Thigh Stretch

Level ▶ Beginner

Contraindications ▶ Pain in or injuries to the lower back, arms, legs, or knees

Focus ▶ Thighs, back, shoulders, and hips

Benefits ▶ Stretches the quadriceps ▶ Stretches the muscles that support the knees

▶ Strengthens the back muscles

▶ Activates the core muscles

2 Exhale as you press the foot into the hand, lifting

the knee slightly off the mat. You will feel the stretch

in the front of the bent leg. Hold the stretch for 30 to

45 seconds. Switch sides and repeat.

Relax the upper body.

1 Lie on your abdomen with one arm bent and the

hand underneath your forehead. With the other hand,

grab the top of the foot on the same side as you

bend the knee to bring the foot toward the buttocks.

Legs are sit-bone-distance apart. Inhale to prepare.

Keep the head down.

Lift the knee only as high as is comfortable.

Do not arch the back.


50

Single-Leg Kick

Level ▶ Beginner

Contraindications ▶ Pain in or injuries to the lower back, shoulders, elbows, or knees

Focus ▶ Hamstrings, upper back, shoulders, and abdominals

Benefits ▶ Strengthens the hamstrings ▶ Strengthens the upper back ▶ Stretches and strengthens the abdominals

▶ Stretches the quadriceps ▶ Improves shoulder stability

1 Lie on your abdomen with the head and torso

lifted off the mat. Place your forearms on the mat

directly underneath your shoulders, and press into

the elbows to lift up through your chest.

Keep the head in line with the neck and torso.

Slide the shoulders down the back.

Pull the belly button in toward the spine.

Gently squeeze the buttocks to press the pubic bone onto the mat and lengthen the lower spine.

2 Inhale and bend one knee, pulsing the heel

toward the buttocks two times with the foot fl exed.

Exhale to straighten the leg to start position.

Keep the upper body still as the leg pulses.

3 Inhale and bend the other knee, pulsing the heel

toward the buttocks two times with the foot fl exed.

Exhale to straighten the leg to the start position.

Repeat, alternating legs each time, for 8 to 10 sets.

Keep the belly pulling upward.

Squeeze the buttocks gently. Press into the

elbows, chest lifted, shoulders down.

Gentle ModificationIf the shoulders are not strong or there is an injury, fold the hands over each other and place them in front of the shoulders. Lay the forehead on the back of the hands. Belly keeps pulling away from

the mat even if it is touching.

51

Swimming

Level ▶ Beginner to intermediate

Contraindications ▶ Pain in or injuries to the lower back, shoulders, or legs

Focus ▶ Hamstrings and muscles of the back, shoulders, and core


▶ Lengthens the torso ▶ Mobilizes the shoulders and arms

▶ Activates the core muscles ▶ Teaches coordination and balance

2 Exhale for fi ve counts as you fl utter kick the legs

and arms in opposition in tiny movements.

3 Inhale for fi ve counts, continuing to fl utter kick

the arms and legs. Keep the spine long. Pull the

abdominals up and in. Repeat for four to six breaths.


Feel long and lifted as the legs and arms reach in opposite directions.

1 Lie on your abdomen with the arms stretched

above the head, palms turned down, and slightly

lifted off the mat. One arm is just above shoulder

height and the other is just below. Lift the legs, one

just above hip height and one slightly below. Keep

the legs separated about hip-distance apart. Inhale

deeply to prepare.

Movements should be small and quick.

Gentle VariationAs an option, make the flutter kicks and breath slow and methodical.


52

Double-Leg Kick


Contraindications ▶ Pain in or injuries to the lower back, shoulders, elbows, or knees

Focus ▶ Hamstrings, upper back, shoulders

Benefits ▶ Strengthens the hamstrings ▶ Strengthens the upper back ▶ Stretches the chest ▶ Stretches the quadriceps ▶ Improves shoulder stability, mobility, and flexibility

2 With a double inhale, bend both knees, kicking

the heels toward the buttocks with a double breath.

Keep your head turned to one side when inhaling.



1 Lie on your abdomen with your arms bent and

hands placed behind your back. Turn your head to one

side, pressing your ear to the mat. Your inner thighs

are sit-bone-distance apart. Contract the muscles in

both legs, and draw the belly in away from the mat.

Keep the upper body still as the heels pulse toward the buttocks.

3 Exhale. Straighten and lift both legs off the

ground as you straighten both arms, hands still

clasped behind the back, and lift the upper body.

Squeeze the buttocks gently.

Keep the head in line with the upper back.

Eyes look ahead and slightly down-ward to keep the neck in alignment with the torso.



Bend the knees only as far as is comfortable for the knee joints.

53

4 Inhale and bend both knees again as you lower the upper body and turn your

head in the opposite direction. Bend your arms, and bring your hands to the lower

back as your head lowers and knees bend. Repeat for four to six sets.

Notice the difference in fl exibility on each side of the neck when the head turns.

Gentle ModificationIf your shoulders and wrists are tight, keep your arms alongside the body when lifting and lowering the upper body.

Activate and contract the upper arms as the body lifts on the exhale.

Arms lie on the mat beside the body as you inhale and bend the knees.

54


Contraindications ▶ Pain in or injuries to the lower back, shoulders, elbows, or wrists

Focus ▶ Hamstrings, upper back, shoulders


▶ Stretches the abdominals ▶ Improves shoulder stability ▶ Increases range of motion in back extension

Swan

1 Lie on your abdomen, with the elbows bent and

hands on the mat in front of and outside the tops

of the shoulders. The forehead is on the mat. Inner

thighs are sit-bone-distance apart, with both legs

contracted and the belly drawn in away from the mat.

Gently squeeze the buttocks to press the pubic bone

onto the mat and lengthen the lower spine.

2 Inhale and press into the hands as you lift your

upper body.



Lift the sternum and open the chest.Gently contract the

buttocks to keep the lower spine long and protected.

Straighten arms only as far as is comfortable for the lower spine.

3 Exhale as you lower the upper body to the mat,

lifting the legs toward the ceiling. Repeat for four to

six times. If your back is not tired, continue to the

challenge move.

Feel the hamstrings working and contracting.

Lower the eyes and head toward the mat.

ChallengeAfter step 3, inhale and press into the hands as you lift your upper body and lower the legs to the floor (same as step 2). Exhale and lift your hands off the floor, lowering the upper body and lifting the legs off the floor. Another option (not shown) is to reach forward with the arms, which are slightly lifted from the floor, as you rock forward. Repeat for four to six repetitions.

Press the shoulders down and away from the ears as the arms reach forward.

Pull the belly toward the spine throughout the exercise.


55

Level ▶ Intermediate to advanced

Contraindications ▶ Pain in or injuries to the lower back, shoulders, elbows, or wrists

Focus ▶ Muscles of the arms, abdominals, legs, and hips

Benefits ▶ Strengthens the entire body

Push-Up

1 Stand in the modi-

fi ed Pilates stance (page

12) with your arms lifted

above the shoulders.

Feel long and tall, with

your head reaching

toward the ceiling and

your feet fully grounded

on the mat.



2 Inhale and bring

the chin toward the

chest. Roll down the

spine one vertebra at a

time, reaching the arms

toward the mat. Bend

the knees as needed as

the hands reach for the

mat.

Relax the head and shoulders as you roll toward the fl oor.

Take your time.

3 Exhale as you walk the hands out in front of the

body until you are in plank position, with each wrist

underneath each shoulder. As a modifi cation, you

can hold this position for several breaths and then

continue from step 6 to the end.

Keep the body elongated.

Pull the belly away from the mat.

Pull the shoulder blades away from the ears and down the back.

(continued)

56

4 Inhale and bend your elbows downward and backward as you lower your body

toward the mat.

Keep the buttocks in line with the body.

Feel the elbows scrape the rib cage.

Keep the shoulders pulling down and back.

Keep the body straight as you straighten the arms.

Prevent the shoulders from lifting toward the ears as the arms straighten.

Do not cross the ankles.

Keep the spine long and straight as you bend and straighten the arms

ModificationKeep the knees bent and on the mat as you bend and straighten the arms in the push-up position.

5 Exhale and straighten the arms, pressing the body away from the mat. Repeat

steps 4 and 5 for 4 to 10 repetitions.

6 Inhale and walk the hands back toward the feet. Exhale as you restack the spine

and stand up tall, arms by your sides.

Keep the feet on the mat.

Push-Up (continued)

57

Chapter 6

Supine Mat Exercises

Most Pilates exercises fall into this category. Ideally

supine mat exercises feature a balance of strength

and flexibility in the abdominals and lower back.

Finding a balance between the strength and flexibility

of the torso is critical for creating ease of movement

and good posture overall as well as for limiting the

compression on the spine itself during exercise and

while at rest. Building the strength of your abdominals

and your back means you are building a strong core,

and this is the ultimate goal of Pilates.

58

PILATES illustrated

Supine mat exercises use one of three basic starting positions for the pelvis and

lower spine: the neutral pelvis, the imprinted spine, and the supported neutral spine.

Some may find it more comfortable to support the head as well. A small pillow or

bath towel under the head will help keep the neck in proper position.

In the neutral pelvis position (figure 6.1), the lower spine forms its own natural

curve. This position will vary from person to person depending on musculature,

body size, and the amount of flesh and tissue in the midsection. For some, when in

this position the lower spine is lifted slightly off the mat in its natural curvature. For

others, when in this position the lower back is touching the floor. Ideally, the top of

the pelvis (the anterior superior iliac spine, or ASIS) and the pubic bone form a level

triangle with the mat. Rock gently back and forth between anterior and posterior

pelvis positioning to find a comfortable and natural position. This position should

not stress the lower spine or anywhere else. This is the position to use if you have

no special spinal conditions or pain.

Note: In figures 6.1 through 6.3, the arms are lifted over the head to show a clear

view of the spine and spinal placement. When practicing these positions, keep your

arms down by your sides with the palms turned down.

In the imprinted spine position (figure 6.2), the lower spine flexes forward slightly,

lengthening the lumbar spine to protect the back. In most cases, though not all, the

lower spine will actually touch the mat. Use the imprinted spine position when you feel

a weakness in the core or if you experience pain in the lower spine. Some conditions

do not tolerate an imprinted spine, so please consult with your doctor if you are unsure.

Figure 6.1 Neutral pelvis position. The natural curve of the lower spine is shown.

The ASIS and pubic bone form a level triangle with the mat.

Position feels natural and comfortable.

Figure 6.2 Imprinted spine position. The lower spine flexes forward slightly.

Scoop the abdominals toward the spine.

Relax the neck and shoulders.

You may be able to slide your fi ngertips under your lower spine.

Press the lower spine gently toward the fl oor.

59

Supine Mat Exercises

The supported neutral position (figure 6.3) is ideal for someone with an excessive

curve in the lumbar (lower) spine because it supports the spine during movement

and does not allow the lower back to move through an excessive range of motion,

which could cause discomfort. For those with an excessive curve in the lower

spine, placing the lower spine on the mat may be impossible, uncomfortable, and

dangerous. Place a small rolled-up towel (or my favorite, a roll of shelf lining from

a kitchen supply center) under the small of the back. Use enough material to prop

up the lower spine but not so much that it obstructs proper movement. This will

keep you from stressing the upper body or buttocks as you try to place the lower

spine on the mat.

Figure 6.3 Supported neutral position. A small rolled-up towel under the small of

the back prevents excessive stress on the upper body or buttocks.

Keep the lower back in contact with the towel at all times.

60

Supine Leg Circle

Level ▶ Beginner

Contraindications ▶ Pain in, injuries to, or chronic conditions of the lower back or hips

Focus ▶ Abdominals and muscles of the legs and scapulae

Benefits ▶ Increases flexibility of the hips and legs

▶ Warms up the hip joint and pelvis

▶ Builds awareness of the scapular musculature and stability

▶ Strengthens the abdominals

2 Inhale as you move the lifted leg partially across

the grounded leg.

1 Lie on your back with your arms by your sides,

palms down, and one leg extended over the hip. The

toes of the lifted leg are pointed toward the ceiling.

The foot of the leg on the mat is fl exed.

Press into your hands to activate the back and add stability.

Keep the spine and hips steady as the leg moves.

Press deeper into your hands as the leg moves.

Keep the upper body still, yet relaxed.

3 Continue to inhale as the leg circles down at an

angle. This is the fi rst half of a circular movement

pattern.

Keep the hips steady.

61

4 Exhale as you bring the lifted leg outside the body and then up and around to

the start position above the hip. This is the fi nish position of the circling pattern.

Repeat for 5 to 10 times in this direction. Reverse the direction of the circle, follow-

ing the same pattern for 5 to 10 times. Then switch legs and repeat on the other side.

Maintain strong, engaged abdominals throughout the exercise.

Gentle ModificationBend the lifted leg either at a slight angle or a full 90 degrees as shown.

Keep the hips and pelvis steady as the leg moves.

62

Pelvic Peel

Level ▶ Beginner

Contraindications ▶ Pain in, injuries to, or chronic conditions of the trunk or shoulders

Focus ▶ Muscles of the back, legs, and arms

Benefits ▶ Strengthens the back extensor muscles

▶ Strengthens the leg muscles, especially the hamstrings

▶ Increases core stability and strength

▶ Mobilizes the spine and pelvis

▶ Activates the core

2 Exhale as you tuck the pelvis under and lightly

press the spine to the mat.

1 Lie on your back with the knees bent and heels

in line with your sit bones. Hands are palms down on

the mat by your sides. Inhale. You will remain in this

neutral position with the spine and pelvis.

Imagine gently holding a glass ball between the knees to keep them parallel.

Pelvis and spine are in a neutral position, with the tailbone relaxed on the mat.


3 Inhale as you return to the start position. Repeat

from step 2 for four to six repetitions. Note: If you

are using a towel or other prop to support your head,

remove it before moving into step 4.

Move gently, like a cradle rocking back and forth.

4 After the last repetition of step 3, curl the tailbone

under and lift the hips sequentially one vertebra at a

time as you exhale.

As the hips press up, keep the pelvis neutral and stable.

Keep the back of the neck long, with the chin in toward the chest.

Scoop the abdominals inward toward the mat.

63

5 Inhale as you hold the hips at the top of the bridge.

Feel the length in the torso as you take a breath.

Come up to the top of the shoulder blades only, not onto the neck.

Feel the breath come over the tops of the thighs, sending the energy outward.

Keep the pelvis in line with the shoulders and the knees.

6 Exhale as you slowly roll down the spine.

Keep the length in the torso.

Soften the chest as you roll down.

Do not allow the thighs or knees to roll out or in. Keep them parallel and steady.

7 Inhale and stay in this neutral position. Repeat from step 4 for four to six

repetitions.

Movements should be slow and methodical.

Keep the spine in a straight line throughout the exercise.

The spine will open a little more with each repetition.


Feel the spine melt into the mat.

64

Hundred


Contraindications ▶ Pain in, injuries to, or chronic conditions of the trunk

Focus ▶ Abdominals and muscles of the arms and legs

Benefits ▶ Warms up the body ▶ Teaches correct breathing with abdominal engagement

▶ Increases abdominal strength

▶ Increases upper back flexibility

▶ Teaches correct position for the head in all upper body lifts (abdominal exercises)

2 Inhale and lift one knee above the hip. Exhale and

lift the other knee above the hip. (This is also known

as tabletop position.) Inhale and lower the chin

toward (but not onto) the chest to lengthen the neck.

1 Lie on your back with the knees bent and feet

on the fl oor, heels in line with the sit bones. Use the

neutral pelvis, imprinted spine, or supported natu-

ral spine position, depending on your needs. Arms

are by your sides, palms turned down. This is the

common starting position for most abdominal-based

exercises in this book.

Relax your upper body.

3 Exhale and lift the upper body by fl exing the

upper spine forward. Allow the arms to fl oat off the

mat. You may choose to stay here to do the exercise

or try the challenge position. Inhale and pulse the

arms for fi ve counts (approximately 5 seconds) as

the upper body stays still. Exhale and pulse the arms

for fi ve counts (approximately 5 seconds). Repeat for

10 repetitions or breaths.

Eyes stare between the thighs throughout the exercise.

Maintain your initial spinal position throughout the exercise.

65

ChallengeTo make the hundred more challenging, extend the legs from tabletop position to a 45-degree angle from the body.

Keep the spine in the starting position.

Gentle ModificationStraighten the legs above the hips instead of holding them at a 45-degree angle if your lower back lifts off the mat. Bend your knees slightly if your hamstrings are tight.

66

Roll-Up


Contraindications ▶ Pain in, injuries to, or chronic conditions of the neck or trunk

Focus ▶ Abdominals and muscles of the back and scapulae

Benefits ▶ Strengthens the abdominals ▶ Increases lower back flexibility

▶ Teaches spinal articulation

2 Inhale and lift the arms to the ceiling. Bring the

chin toward the chest as you roll the head and then

the spine off the mat, rising one vertebra at a time.

1 Lie down on the mat with the arms extended

above the head. The arms might touch the fl oor or

might not, depending on the fl exibility of the shoul-

ders or any tightness in the upper back. If the lower

back is tight, use the supported neutral starting posi-

tion, as this will aid you in rolling through the tight-

ness in the lower spine. Inner thighs are together, and

feet can be pointed or fl exed depending on comfort.

Bend the knees if it helps you get up.

Keep the feet or legs on the mat and pressed together for stability.

3 Exhale as you continue to roll up and forward

until the arms are parallel with the fl oor and over the

legs.

Pull the shoulders away from the ears as you reach forward with the arms.

Bend the knees, if necessary.

Pull in the abdominals to stretch and support the lower spine.

Keep the abdominal wall scooped and hollowed, supporting the lower spine.

Round the lower spine.

67

4 Inhale as you begin to roll back, keeping the arms in front of the chest as you

lower your upper body.

Bend the knees, if necessary.

Lay out the spine like a pearl necklace, one vertebra at a time.

5 Exhale and continue to roll down until the arms are over the head and the head

is on the mat. Repeat for fi ve to eight times.

Keep the abdominals engaged so you are ready to roll up again.

Press the lower back part of the rib cage down into the mat.

Focus on stretching the lower spine to reach the mat.

68



Focus ▶ Abdominals and muscles of the back

Benefits ▶ Strengthens the abdominals ▶ Increases upper back flexibility

▶ Teaches core control ▶ Teaches breath and movement coordination

1 Lie on your back with your knees above the hips

in tabletop position and the upper body lifted, arms

reaching out by the knees. Inhale to prepare.

Single-Leg Stretch

Look between the thighs.


Lift the head high enough so it sits comfortably on top of the neck.

The tailbone stays on the mat.

Stay centered on the back without rocking from side to side.

2 Exhale as you extend one leg to a 45-degree

angle from the mat and draw the other knee in toward

the chest. The fi ngertips of the hand on the same

side as the bent knee reach toward that ankle as the

other hand guides the knee toward the chest. Keep

your tailbone on the mat. Stop drawing in the knee if

your tailbone lifts off the mat.

3 Inhale as you begin to bring the straight leg back

toward tabletop position and the tabletop leg to an

extended position, keeping the head in place above

the neck.

This is only a pass-through position, not a hold.

69

4 Exhale as you extend the other leg to a 45-degree angle from the mat, drawing

the other knee toward the chest. The fi ngertips of the hand on the same side as the

bent knee reach toward that ankle as the other hand guides the knee toward the

chest. Repeat, alternating legs, for 5 to 10 sets.

Gentle ModificationIf the neck gets sore or is unable to hold up the head, keep the head down throughout the exercise. Or prop up your head with a pillow or a folded towel to support the neck. If you use this option, you may keep the hands by your sides to support the back or reach for the legs as in the standard version.

70



Focus ▶ Abdominals and muscles of the legs, arms, and back



Double-Leg Stretch

1 Lie on your back with your knees above the hips

in tabletop position and the upper body lifted and

arms reaching out by the knees.


Lift the head high enough to sit comfortably on top of the neck.


Arms are just in front of the ears.

Trunk and upper body remain still as the arms and legs move.

3 Exhale as you draw the knees back to tabletop

position above the hips and circle the arms around

and back to the start position. Repeat for 5 to 10 times.

Stop the knees at the hips to keep the tailbone on the mat.

Eyes look between the thighs.

Gentle ModificationKeep the knees bent, and tap the toes gently on the mat as the arms circle around. If necessary, make the arm circles smaller.


Belly presses in toward the spine.

2 Inhale as you extend both legs out at a 45-degree

angle and raise your arms up by the ears. Keep your

arms just in front of your ears to keep the head in

place and prevent neck strain.

Legs move from the hips, not the knees.

71




Benefits ▶ Strengthens the abdominals ▶ Increases upper back and hamstring flexibility


2 Pull the lifted leg toward you as the leg parallel to

the mat pulses away from you and you inhale quickly

two times.

Single Straight-Leg Stretch

1 Lie on your back with one leg reaching toward

the ceiling and the other leg stretched from the hip

above the mat. Lift your head, and reach with both

arms toward the lifted leg, holding onto the calf from

behind. If your fl exibility is limited, you may take hold

of the leg above the knee.

Torso remains still as you pulse the legs and breathe.

Bend your knees slightly, if needed.

Shoulders press away from the ears.

3 Exhale as you switch legs. Repeat the sequence

with the new leg positions. Repeat, alternating legs,

for 5 to 10 sets.

Keep legs strong and straight.

72


Contraindications ▶ Pain in, injuries to, or chronic conditions of the neck, torso, or shoulders




2 Inhale as you lower both legs to a 45-degree

angle above the fl oor.

Double Straight-Leg Stretch

1 Lie on your back with your legs straight above

the hips and the upper body lifted, head supported

by the hands and the elbows wide beside the ears.

Relax the shoulders, and press them away from the ears.

Torso stays stable and still.

3 Exhale as you bring the legs back up above the

hips. Repeat for 5 to 10 times.

Keep the legs from swinging.


Keep the spine in the start position.

Move slowly and in control.

73






2 Inhale as you come on to your back through

the center to switch sides. Exhale as you twist to

the other side and switch your legs—the bent knee

straightens as the straight leg draws in over the hip

in tabletop position. Think of moving the rib cage

toward the opposite hip instead of moving the elbow

to the opposite knee. Repeat for 5 to 10 sets.

Crisscross

1 Lie on your back with one knee in tabletop posi-

tion and the other stretched out at a 45-degree angle

from the mat. Lift your head and shoulders, support-

ing your head with your hands, elbows out wide from

the ears. Twist your upper torso toward the knee bent

over the hips. Exhale in this position.


Hips and pelvis stay steady throughout the movement.

Elbows stay out wide.

74


Contraindications ▶ Pain in, injuries to, or chronic conditions of the torso

Focus ▶ Abdominals and muscles of the legs

Benefits ▶ Strengthens the abdominals and hip flexors

▶ Develops coordination and balance


Teaser

2 Inhale as you lift the arms to the ceiling. Peel the

head and shoulders off the mat. Begin to straighten

the legs as you lift the head, neck, and shoulders.

1 Lie on your back with the knees together and bent

above the hips in tabletop position. Arms are straight

and reaching over the head. If your shoulder area is

tight, your arms might reach just above the mat.

Press the rib cage toward the fl oor.

Move slowly and in control.

The knees will begin to straighten as they move beyond the hips.

3 Exhale as you continue to roll up. Extend the legs

at a 45-degree angle above the mat.

You will look like the letter V.

Back is as close to fl at as possible.

Chest lifts high.

75

4 Inhale as you roll down the spine toward the fl oor. Keep the arms stretching

forward.


5 Exhale as you continue to roll all the way down, bringing the arms above the

head to the start position. Repeat from step 2 for 8 to 10 repetitions.

Be careful not to swing the arms or the legs.

Keep the movements slow and controlled.

Scoop the abdominals inward.

76

Shoulder Bridge



Focus ▶ Muscles of the back, legs, and arms

Benefits ▶ Strengthens the back extensor muscles

▶ Strengthens the leg muscles, especially the hamstrings

▶ Increases core stability and strength

1 Lie on your back with the knees bent and heels

in line with your sit bones. Hands are palms down on

the mat by your sides. Inhale to prepare the body for

the movement.

Imagine gently holding a glass ball between the knees to keep them parallel.

Pelvis and spine are in a neutral position, with the tailbone relaxed on the mat.

2 Exhale as you press the hips up, creating a

straight line with the knees, hips, and shoulders.

As the hips press up, keep the pelvis neutral and stable.

Pelvis is in line with the shoulders and knees.

Keep the back of the neck long and the chin in toward the chest.

Come up to the top of the shoulder blades only, not onto the neck.

3 Inhale as you lift one leg straight up and over the

hip on that side, with the toes pointed to the ceiling.

Keep the hips steady as the leg lifts.

Gentle ModificationIf the hamstrings are tight, bend the lifted leg slightly so the pelvis does not tuck underneath.

Move slowly to maintain stability in the hips and pelvis.

77

4 Exhale as you lower the lifted leg to the height of the hips, fl exing the foot and

bringing the toes toward the shins. Repeat steps 3 and 4 for fi ve to eight times on

one leg.

5 On the last repetition, bend the knee of the lifted leg and lower the foot to the

fl oor. Keep the spine and pelvis neutral and stable as you move the legs. Relax the

shoulders and neck. Stay in the bridge position. Switch legs and repeat steps 3 and

4 for fi ve to eight times.

As the leg lowers, keep the hip on that side from lowering. Bring the leg down

only to the level of the opposite knee.

78

Rollover


Contraindications ▶ Pain in, injuries to, or chronic conditions of the torso or shoulders




1 Lie on the mat with your legs together and

straight above your hips and your arms beside your

body with the palms turned down. Inhale and pull the

abdominals inward to ready the body.

2 Exhale. Press into your hands, and roll the hips

over the spine until the legs are above the head and

parallel with the fl oor.

Bend knees slightly, if needed.


Do not roll onto the neck.

Pull in and scoop the abdominals throughout the exercise.

3 Inhale as you separate the legs to sit-bone-dis-

tance apart and fl ex the feet.

4 Exhale and roll back down the spine until the legs

are just above the hips. Inhale as you bring the legs

together again and point the toes. Repeat from step 2

for four to six times. On the last repetition, do not bring

the legs together again. Instead go to step 5 to reverse.

5 Keep the legs apart, back on the mat, legs just above

hips. Inhale and point the toes. Exhale and roll the hips

back over the spine until your legs are parallel to the

fl oor. Inhale as you bring your legs together and fl ex

the toes. Exhale and roll the spine back down to bring

the legs back over the hips. Repeat four to six times.

Draw the abdominals up and in as the legs move.

Keep the legs parallel to the fl oor.

79

Corkscrew

Level ▶ Advanced

Contraindications ▶ Pregnancy ▶ Pain in, injuries to, or chronic conditions of the neck, torso, or shoulders

Focus ▶ Abdominals and muscles of the back and shoulders

Benefits ▶ Stretches and massages the back muscles and the spine

▶ Activates and strengthens the abdominals

▶ Teaches shoulder stabilization

▶ Teaches core control

1 Lie down on the mat with your legs together and

straight above your hips. Arms are beside the body

with the palms turned down.

Keep the chin in toward the chest to make sure the neck stays long.

Pull in and scoop the abdominals throughout the exercise.

3 Exhale as you rotate the torso slightly to bring

the legs to one side and roll down that side of the

spine.

Reach the sit bones away to keep the waist from shortening on one side.

2 Inhale. Press into your hands, and roll the hips

over the spine until the legs are above your head and

parallel to the fl oor.


(continued)


80

4 Continue to exhale as you bring the legs in a half circle around the tailbone and

sacrum.

Press into the hands to broaden the chest.

5 Inhale as you roll up the other side of the spine and bring the legs back to the

center. Repeat from step 3 for three to fi ve sets.

6 At the end of the last set, exhale and roll down the center of the spine to the

start position.

Scoop the abdominals in to lengthen the spine.

Relax the shoulders away from the ears.

Keep legs parallel to the fl oor.

Corkscrew (continued)

81

Neck Pull

Level ▶ Advanced

Contraindications ▶ Pain in, injuries to, or chronic conditions of the neck or torso


Benefits ▶ Strengthens the abdominals ▶ Increases back flexibility ▶ Teaches spinal articulation

3 Exhale as you continue to roll up until the torso

sits on top of the sit bones and the upper body fl exes

forward and is parallel over the legs.

1 Lie on the mat with the legs straight out, hip-

distance apart, feet fl exed to the ceiling, and the

elbows bent and the hands supporting the head.


Scoop the abdominals in, pressing them toward the spine.

Keep the heels and legs glued to the mat to help with stabilization.

2 Inhale as you lift the head and then the spine off

the mat.

Heels press into the ground.

Keep the elbows wide by the ears.

Shoulders stay down and away from the ears.

Use a strong, forceful exhale to help you roll up.

(continued)

82

Imagine stacking your spine against a wall.

Reach the top of the head toward the ceiling.

5 Exhale and hinge your torso back at the hips. Anchor your heels. Feel them

reach away from your torso to ground the sit bones. Keep your elbows out wide to

open the chest.

6 Continue to exhale as you roll down one vertebra at a time until you are lying on

the mat again. Repeat for three to fi ve times.

Anchor your heels.

Open the chest.

4 Inhale as you restack the spine above the hips one vertebra at a time.

Scoop the abdominals toward the spine to support and stretch the back.

Do not pull on the neck with the hands.

Use the legs as an anchor.

Neck Pull (continued)

Elbows stay in your peripheral vision.

83

Scissors

Level ▶ Advanced

Contraindications ▶ Pain in, injuries to, or chronic conditions of the neck, torso, wrists, or shoulders

Focus ▶ Abdominals and muscles of the back, arms, legs, and shoulders

Benefits ▶ Strengthens the abdominals ▶ Increases back flexibility ▶ Stretches the hamstrings and hip flexors

2 Exhale as you roll the back off the mat, bringing

the legs up and over the buttocks. As you inhale,

bring the hands underneath the hips, with the fi nger-

tips pointed outward and the wrists supporting the

back and hips.

1 Lie down on the mat with your legs together and

straight above your hips, arms beside the body with

the palms turned down. Inhale to prepare the body, and

brace through the abdominals, scooping them inward.

Press the spine into the fl oor deeply and evenly.

Use your arm strength to lift the body off the fl oor.

3 Exhale as you scissor the legs; one leg moves

over the head as the other leg moves toward the mat

in the opposite direction.

Keep the hips and pelvis steady and still as you move the legs.

(continued)


84

4 Inhale as you bring the legs back up over the hips.

Keep the abdominals scooping inward and upward.

5 Exhale as you scissor one leg over the head and the other one toward the mat.

Repeat from step 3 for three to seven sets.

Breathe fully and deeply to facilitate the motion.

Work on keeping the torso steady and rock solid.

Scissors (continued)

85

Bicycle

Level ▶ Advanced

Contraindications ▶ Pain in, injuries to, or chronic conditions of the neck, torso, wrists, or shoulders


Benefits ▶ Strengthens the abdominals ▶ Increases back flexibility ▶ Stretches the hamstrings and hip flexors

1 Lie on the mat with your legs together and

straight above your hips, arms beside the body with

the palms turned down. Inhale to prepare the body,

and brace through the abdominals, scooping them

inward.

3 Exhale as you hold one leg straight over the head

and scissor the other leg over the body to bring it to

a bent position, toes pointed toward the fl oor.

Press the spine and arms into the fl oor deeply and evenly.

2 Exhale as you roll the back off the mat, bringing

the legs up and over the buttocks. As you inhale,

bring the hands underneath the hips with the fi nger-

tips pointed outward and wrists supporting the back

and hips.


Use your arm strength to lift the body off the mat.

Open your chest by pressing your shoulders away from the ears.

The leg over the head is parallel with the mat or above parallel.

(continued)

86

4 Inhale as you pull the bent knee over the hips as if riding a bicycle, and scissor

the straight leg over the hips. Move the legs only as far as your fl exibility allows and

keep the movements slow and controlled.

5 Exhale as the bent knee straightens over the head and the straight leg bends

and reaches toward the fl oor. Repeat this step for three to seven times in this direc-

tion. Switch directions, bicycling the legs in reverse three to seven times.

Take full, deep breaths to ensure an open chest.

Scoop the abdominals in to support the back and spine.

As the legs move, keep the hips from rocking or moving.

Press the shoulders together behind the back to keep the chest from collapsing.


Bicycle (continued)

87

Level ▶ Advanced



Benefits ▶ Strengthens the abdominals ▶ Stretches the spine and back muscles

▶ Strengthens the arm muscles ▶ Teaches shoulder stability ▶ Teaches core control ▶ Teaches spinal articulation

Keep the neck long.

Lower the chin toward the chest.

Press fi rmly into the palms to initiate a connection to your back muscles.

Keep the legs straight and toes pointed.

Use the arms to press into the palms to help lift the legs over the body.

Strongly press into the hands and arms to lift the body toward the ceiling.

Keep the chest low and the neck long as you lift.

Jackknife

1 Lie on the mat with your legs together and straight

above your hips, arms beside the body with the palms

turned down. Inhale to prepare the body, and brace

through the abdominals, scooping them inward.

3 Inhale as you lift the legs toward the ceiling as

much as your arms and core allow.

2 Exhale as you roll the lower body off the mat.

Bring the legs over the hips and the head until they

are parallel to the mat.

(continued)

88

4 Exhale as you lower the body slowly and carefully one vertebra at a time.

5 Finish exhaling in the same position in which you started, with the legs straight

up above your hips and the spine fl at along the mat, arms by your sides. Inhale to

prepare for the next repetition or to fi nish. Repeat from step 2 for three repetitions.

Scoop the abdominals in to support the lower spine as you roll down.

Open the chest and collarbone area to help with breathing and rolling down.

Move slowly and carefully to keep the core stable and under control.

Lengthen the neck, and keep the head on the fl oor as the body lowers.

Take full, deep breaths to facilitate the movement, especially when rolling up and down.

Jackknife (continued)

89

Chapter 7

Seated Mat Exercises

Seated Pilates exercises focus on posture and core stabilization. Maintain

an elongated torso and neck throughout these exercises, and relax the

shoulders and scapulae. The chapter begins with a seated footwork series

that heightens awareness of the movements of

the feet, ankles, and lower legs. This aware-

ness is critical for balance and stability

when standing, and this series also

promotes circulation and general

awareness of overall posture.

90

Spine Stretch: Forward and Side

Level ▶ Beginner

Contraindications ▶ Pain in, injuries to, or chronic conditions of the spine or shoulders


Benefits ▶ Lengthens the spine (forward and side)

▶ Increases mobility of the shoulder joint

▶ Teaches correct sitting posture

▶ Strengthens and stabilizes the core and pelvis

1 Sit on the mat with the legs straight in front and

sit-bone-distance apart. Arms are out in front of the

shoulders, palms turned down. Put a prop under your

hips if your hamstrings or lower back is tight.

2 Inhale. Stretch the spine up and forward, creating

a C-curve with the spine. As you stretch up and out,

reach forward with the arms.

3 Exhale as you return to start position, spine tall

and straight. Repeat from step 2 for fi ve to eight

times.

Sit as tall as possible.

Keep the shoulders away from the ears.

Arms stay parallel to the fl oor.

Press your sit bones into the fl oor as an anchor.

Shoulders come down and in across the upper back.

Head reaches toward the ceiling to create a long neck and torso.

Feel the stretch in the lower spine and across the upper back and shoulders.

Hollow out the abdominals to support the lower spine.

91

4 Inhale as you reach the right arm to the mat beside your right side and lift the

left arm above your head and lean to the right, creating a C-curve with the right side

of the body.

5 Exhale as you return to a seated position, arms in front of the shoulders as in

step 1.

6 Inhale as you reach the left arm to the mat beside your left side and lift the right

arm above your head and lean to the left, creating a C-curve with the left side of your

body. Return to the seated position in step 5, and then repeat from step 4 for three to

fi ve sets on each side, alternating sides.

Feel the stretch along the left side.

Reach the left side of your body up and over your sit bones.

Keep the spine straight and tall.

Feel the stretch along the right side.

Press the right sit bone toward the mat as the right arm reaches over the head.

Reach the right side of your body up and over your sit bones.

Feel the weight on both sit bones.

Press the left sit bone toward the mat as the left arm reaches over the head.

92

Mermaid

Level ▶ Beginner

Contraindications ▶ Pain in, injuries to, or conditions of the back, shoulders, wrists, or elbows

Focus ▶ Muscles of the arms, shoulders, and torso

Benefits ▶ Stretches each side of the waist

▶ Strengthens and stabilizes the wrists, hands, and shoulders

2 Inhale as you lift the arm on the mat over the

head and in the direction of the legs as you bend the

torso to that side.

1 Sit on the mat with both legs bent and one foot

touching the thigh of the other as the other foot

points behind the body. One arm is straightened, with

the palm or fi ngertips touching the mat beside the

body, and the other is slightly bent and in the lap.

Legs form a pinwheel shape.

Sit tall above the sit bones.

Feel the body arching up and over your hips.

Feel a nice, luxurious stretch along the side of the body.

93

3 Exhale as you bring the hand

back down beside the body with

the palm down.

4 Inhale as you press into the

hand on the mat and lift the hips

as the free arm reaches over the

head. Lift your head and eyes

toward the lifted arm. Exhale as

you sit down again. Repeat from

step 2 for four to six repetitions.

Prepare the straight arm to lift the body.

Slightly press into the knees to stretch the hips forward and upward.

Knees stay on the fl oor.

94

Footwork Series

Level ▶ Beginner

Contraindications ▶ Pain in, injuries to, or chronic conditions of the spine, feet, or ankles

Focus ▶ Abdominals and muscles of the feet, legs, and back

Benefits ▶ Stretches the feet and improves articulation

▶ Mobilizes the ankle joint ▶ Teaches correct sitting posture

▶ Strengthens and stabilizes the core

1 This exercise series warms up the feet, ankles,

and lower legs. During these movements, keep the

spine still and your breathing calm and focused.

Begin by sitting with your legs straight in front of

your hips, or use the gentle modifi cation, if needed.

Flex the feet up to the ceiling.

Breath is relaxed and calm.

Spine is straight and tall.

Imagine you are sitting up against a wall.

Gentle ModificationIf your hamstrings or lower back is tight, place a bol-ster, block, or folded mat under your buttocks. If the hamstrings or lower back is still tight, bend the knees gently until the tension releases. Keep the knees bent throughout the exercises, if necessary.

Keep the spine long and tall.

Arms stay relaxed at your sides.

Draw abdominals in to protect the back and support the spine.

95

2 Inhale as you move the feet to the right.

Only the feet move.

3 Exhale as you move the feet to the left.

Repeat steps 2 and 3 for 10 sets.

Flex your feet as if standing on them.

Keep the knees and shins steady.

Move only the feet at the ankle joint.

Imagine your feet are windshield wipers, moving side to side.

Go slowly, using the breath to facilitate movement.

Ankles begin to warm up.

You will also feel warmth in the shins as the muscles begin to move.

4 Inhale as you move both feet in a circu-

lar motion to the right from a fl exed posi-

tion. As you bring the foot around in the

circle, point the toes away as far as pos-

sible to stretch the top of the foot.

5 Exhale and fi nish the half circle of the

foot, bringing the feet up the left side of the

ankle.

Toes reach away as far as possible to stretch the top of the foot.

Feel the stretch in the ankle joint and along the foot.

Make the circle as large as possible, working the full range of motion for your feet.

(continued)

6 Finish the movement with the toes

pointing to the ceiling, returning to the

start position. When you fi nish each circle,

strongly fl ex the foot to fully stretch the

bottom of the foot, Achilles tendon, and

calf. Repeat steps 4 and 5 for 10 repetitions.

Repeat steps 4 and 5 again, starting the

circle to the left for 10 repetitions.

96

7 Inhale as you press the ball of the foot

away. Imagine you are wearing a pair of

high heels or doing a calf raise. The ball of

the foot presses away, but the toes point

to the ceiling. Initially the range of motion

might be small, but be patient. This range

of motion will increase with time.

Footwork Series (continued)

Feel the stretch across the ball of the foot.

8 Exhale as you point the toes away from

the body.

9 Inhale as you pull just the toes up to

the ceiling, pushing the ball of the foot

away.

Feel the stretch across the top of the foot and possibly the shin.

Point your toes as if you were a ballerina on high point.

Reach up with the top of the head to keep the posture straight.

10 Exhale as you fl ex the toes back

toward the shins. Repeat steps 6 through

10 for 5 to 10 repetitions.

Remain tall and straight through the torso.

Pull in the abdominals to support the spine.

Keep the shoulders down and back.

Feet are fl exed and fl at, as if you were standing.

Feel as if you are wearing stiletto shoes.

97

Rolling Like a Ball


Contraindications ▶ Pain in, injuries to, or chronic conditions of the neck, shoulders, or lower back

Focus ▶ Abdominals and muscles of the scapulae


▶ Improves shoulder stabilization

▶ Teaches core awareness and pelvis stability

1 Sit down. Lift

your knees, and

place your hands

around the shins.

Elbows are slightly

bent and out

to the sides.

Look down between the knees.

Balance between your sit bones and the tailbone.

Scoop the abdominals up and in to support the lower spine.

Keep the elbows out wide.

Shoulders stay down and back.

Tuck chin toward the throat.

Gentle ModificationPlace the hands behind the thighs.

3 Exhale and roll up

to the start position.

Find your balance

between the sit bones

and the tailbone for a

second before execut-

ing the next repetition.

Repeat for 8 to 10

times.

Knees stay tight to the body.

Heels stay the same distance from the buttocks as you roll back.

Contract and pull in the abdominals to stretch the lower back.


Chin is in and head stays off the mat.

2 Inhale and roll back

onto the upper back.

98


Contraindications ▶ Pain in, injuries to, and chronic conditions of the back, shoulders, wrists, or elbows

Focus ▶ Muscles of the arms, shoulders, wrists, and torso

Benefits ▶ Develops balance and coordination on one arm

▶ Stretches and works each side of the waist

▶ Strengthens the deep oblique muscles

▶ Strengthens and stabilizes the wrists, hands, and shoulders

1 Sit on the mat on your left hip, with the left leg

bent beside you and the right leg bent so the right foot

is just in front of the left foot, with the foot fl at and the

knee pointed up. Place the right arm on the top of the

right leg, with the palm turned toward the ceiling.

Side Bend

3 Exhale as you lower the hips to the mat. Return to

the start position by bending your knees and sitting

down. Repeat three to fi ve times. Switch sides and

repeat three to fi ve times.

2 Inhale as you lift the right arm and the hips and

straighten the legs to lift the hips toward the ceiling

and bring the head and right arm down. Balance on

the left hand, left foot, and right toes. Your body will

form an upside-down V with the hips in the air.

Sit up tall even though you are balanced on one hand and hip.

Widen the collarbone like a smile.

Press the shoulders down and away from the ears.

Imagine you are piking the body up and over the bottom hand and wrist.

Pivot over the standing hand.

Scoop the abdominals in to help lift the hips.

Use your breath to facilitate the movement.

Sit down lightly and easily as if it were no effort at all.

Maintain the length of the spine throughout the movement.

99

Open Leg Rocker


Contraindications ▶ Pain in, injuries to, or chronic conditions of the spine, shoulders, or back


Benefits ▶ Improves scapular stability and strength

▶ Improves back flexibility ▶ Teaches coordination and balance of the torso

▶ Increases abdominal strength

2 Exhale as you roll back, tucking the chin to the

chest and rounding the lower spine deeper. At the

bottom of the rollback, inhale deeply.

3 Exhale as you roll up to a seated position, sit-

ting on top of or just behind the sit bones and just in

front of the tailbone. Repeat 5 to 10 times.

1 Sit balanced between the sit bones and the tail-

bone with the legs off the fl oor and stretched out

in front of you, hands grasping each ankle. You will

be seated in a V position. The upper body is upright

and tall, and the abdominals are pulling inward and

upward. Inhale to help yourself sit up tall and upright.

Bend your knees slightly, if necessary, and grab the

back of the upper legs instead of the ankles.

Press the shoulders down.

Keep the spine imprinted.

Feel the legs reach straight from the sit bones to the toes.

Do not roll back onto the head or neck.

Scoop the abdominals to support the lower spine.

Stay determined to keep your balance as you rock.

Focus on your breath to fi nd balance and stability.

Lengthen the spine as you pull your shoulders down.

100

Spine Twist


Contraindications ▶ Pain in, injuries to, or chronic conditions of the spine, arms, or shoulders


Benefits ▶ Increases mobility and rotation of the spine

▶ Increases mobility of the shoulder joint



2 While inhaling with a sniffing double breath,

rotate the body to the right with a double pulse.

1 Sit on the mat with your legs together and

straight in front of your hips. Lift your arms to shoul-

der level at your sides, palms turned down. Use the

gentle modifi cation (see Footwork Series, page 94),

if needed, depending on your spine and hamstring

fl exibility.

Contract the upper arms so the arms remain light and long.

Sit up straight and tall.Keep the shoulders down and away from the ears.

Twist from the waist.

Feel the waist cinch in like a corset as you twist.

Feel the sternum lift as you twist like a corkscrew, lifting and twisting.

Imagine you are wringing our your lungs like a sponge.

Keep the arms at shoulder height.

101

3 Exhale as you return to the start position with the torso upright, sitting on top of

the hips, and the arms out to the sides.

Legs and hips stay steady during the rotation. Imagine your legs are cemented

to the ground as you twist.

4 Inhale with a sniffing double breath as you rotate the body to the left with a

double pulse. Return to the start position, and then repeat to the right. Repeat the

sequence for four to six sets, alternating sides.

Press the shoulders away from the ears.

Do not allow the head to lead the movement.

Imagine your torso is a corkscrew, lifting and rotating as you breathe.

The spine leads the movement, and the arms follow the spine.

Evenly distribute your weight on each sit bone as you twist.

102

Saw


Contraindications ▶ Pain in, injuries to, or chronic conditions of the spine, arms, or shoulders


Benefits ▶ Increases mobility and rotation of the spine

▶ Increases mobility of the upper back and midback



2 Inhale as you rotate the upper body to the left,

keeping the arms at shoulder height.

1 Sit on the mat with your feet and legs a bit wider

than shoulder-distance apart, feet fl exed toward the

ceiling, arms reaching out to the sides at shoulder

height with the palms turned down.

Head reaches toward ceiling.

Weight is evenly distributed on each sit bone.


Torso is long and straight.

3 Exhale as you reach the right hand to the left foot

and the left arm behind the body, twisting the torso to

the left.


Lift the torso up and out from the hips.

Create a C-curve with the spine, hallowing out the abdominals.

Sit up tall and straight.

Keep weight evenly distributed on both sit bones.

Do not let the weight come off the right sit bone.

103

4 Inhale as you round up out of the stretch, keeping the upper body turned to the

left.

Stack the spine one vertebra at a time.

5 Exhale as you return to the start position—seated upright with arms out to the

sides. Repeat from step 2 for four to six sets, alternating sides.

Keep the shoulder blades wide.

Slide the shoulder blades up and over the rib cage as you rotate.

104

Seal


Contraindications ▶ Pain in, injuries to, or chronic conditions of the spine, arms, legs, or shoulders

Focus ▶ Muscles of the spine, back, arms, shoulders, and legs

Benefits ▶ Stretches the spine and back muscles

▶ Increases the stability of the shoulder joint

▶ Increases coordination and balance

1 Sit on the mat, bal-

anced between the sit

bones and tailbone.

Bend the knees, and

reach under the legs to

grab the ankles with the

hands. Knees are wide

and toes are pointed

toward one another.

Spine is rounded and

hollowed forward to

support the lower

spine and the back.


Feel a nice stretch across the back and spine.

3 Exhale. Stay rolled

back as you clap the

feet together three

times.

Maintain the hollowed-out position with the body.

4 Inhale as you roll

up again, balancing in

back of the sit bones.

Exhale and clap the

feet together three

times, maintaining the

hollowed-out position.

Repeat from step 2 for

5 to 10 repetitions.

Use abdominal strength to support the back.

Maintain the C-curve of the spine.

2 Inhale as you roll

back, keeping the head

from touching the mat.

105

Boomerang

Level ▶ Advanced

Contraindications ▶ Pain in, injuries to, or chronic conditions of the spine, back, shoulders, or legs

Focus ▶ Abdominals and muscles of the back, legs, and arms

Benefits ▶ Strengthen the abdominals and back muscles

▶ Teaches coordination of movement with breath

▶ Teaches overall balance of the body during movement

▶ Strengthens and stretches the legs and arms

2 Exhale as you roll back (as in Rollover, page 78),

bringing the straight legs over the head and torso

until parallel to the fl oor behind the torso. Press the

arms into the fl oor, and keep them wide as you roll

over.

3 Inhale as you uncross then recross the

legs with the other leg in front.

1 Sit with the legs straight in front of the body, one

leg crossed over the other, toes pointed and hands

beside the body. Sit upright and straight. Inhale to

prepare.

Feel light on the sit bones and long in the spine.

Imagine your back is pressed against a wall.


Press your hands into the fl oor to keep the chest open wide.

Focus on tightening and scooping your abdominals to help you balance.

Press further into the hands as you reach over the spine with the legs.

Keep the inner thighs close together.

(continued)

106

4 Exhale as you return to a seated position with the legs at a 45-degree angle, bal-

ancing as in Teaser (page 74) with the arms in front of the shoulders. Inhale as you

circle the arms around and over the head until they are back in front of you.

5 Exhale as you slowly lower the legs to the mat. Reach forward with the arms as

you reach forward with the spine.

6 Inhale as you restack the spine and sit up tall again. Continue to inhale as you

uncross then recross the legs. Repeat from step 2 for four to six times.

Hallow out the abdominals to create strength in the core.

Feel the lightness in your legs as you fl oat them to the fl oor.

Finish straight and tall.

Feel the heaviness of the sit bones on the mat as the head reaches tall to the ceiling.

Boomerang (continued)

107

Chapter 8

Stability Ball Exercises

All the exercises in this chapter require the use of a stability ball. This ball

is a fun accessory to bounce and stretch on and is also an excellent way

to reinforce the most basic elements of Pilates training—core stabilization,

core and full-body strengthening and flexibility, and balance. Exercises

are organized into four categories: seated, prone, supine, and side lying.

108

PILATES illustrated

You will perform the first four

stability ball exercises while seated

on the stability ball, with the feet on

the floor and the butt on the ball itself

(figure 8.1). Your spine should be

straight up and down as if up against

a wall, with the shoulders relaxed

and down away from the ears and the

eyes straight ahead. Feet and knees

are hip-distance apart, with the knees

bent at a 90-degree angle. Arms relax

beside you by the hips and under the

shoulders. You should be propped up

toward the front edge of the ball and

not toward the back end or middle of

the ball.

For the supine series, you will per-

form the exercises while lying on your

back on the mat. The ball will be in

the hands or between the feet. The

specifics for placing the spine in the

correct position (neutral, supported

neutral, and imprint) are discussed in chapter 6 (pages 58-59). Please review that

section before continuing with the supine stability ball exercises.

All the prone stability ball exercises are done as you face the mat with the stability

ball underneath your body (figure 8.2), either at the hips or somewhere on the legs.

The spine and back should be in a neutral position. Lie facedown over the ball, and

roll forward until the hands are on the mat in front of the ball and the hips are on

Figure 8.1 Seated position on the sta-

bility ball.

Eyes straight ahead.

Shoulders relaxed.

Arms by your sides.

Figure 8.2 Prone position on the stability ball.

Think of the body as a straight board.

Buttocks and hamstrings squeeze to provide support and stability.

Legs bent at 90 degrees at the hips and 90 degrees at the knees.

Lengthen out like a dart in the air.

Shoulders are down and away from the ears.

Spine straight.

109

Stability Ball Exercises

the ball in the center, with the legs stretched straight out from the hips and the toes

pointed away from the body.

For the side-lying stability ball exercises, you will drape the side of your body

over the stability ball. There are two basic positions for the side-lying series—a

modified easier version and a more challenging balanced version.

For the easier version (figure 8.3), lie on your right side with the ball under the

right rib cage. Bend the right leg, and place that knee on the mat at a 45-degree

angle from the hip. Drape your upper body over the ball, and place your right hand

on the mat on the other side of the ball. The left leg is straight out from the hip or

just below and hovering above the floor, ready to be worked. The left hand is behind

the head, with the elbow bent and pointed toward the ceiling.

For a more challenging version (figure 8.4), lie on your right side with the ball

under the right hip. Stretch out both legs from the hips. With the legs stacked, drape

your upper body from the waist up over the ball, and place your right hand on the

mat on the other side of the ball. The legs are straight out, ready to be worked. The

top hand is behind the head, with the elbow bent and pointed to the ceiling.

For the side-lying exercises, you can perform all exercises as a series or each

as an individual exercise. Whether you do them individually or as a series, they

do need to be done on both sides of the body to create balance and symmetry. You

may choose to change from side to side for each exercise or perform each exercise

on one side of the body, switch sides, and repeat each exercise on the other side.

The size and feel of the ball will vary depending on how much air is in the ball. A

basic guideline for determining the correct size of the ball is to sit on it with your feet

on the ground. You want your thighs to be straight out from your hips and parallel to

the floor. If your knees are bent and your feet flat on the floor, your body creates a

90-degree angle at the hip and a 90-degree angle at the knee (figure 8.1). If the ball

Figure 8.3 Side-lying position on the stability ball: easier version.

Eyes straight ahead.

Imagine your body between two panes of glass.

Head straight from the neck, not hanging down.

Belly draws in toward the spine.

110

PILATES illustrated

is too full, it will not provide the correct amount of rebound when you push or sit on

it, and it will probably not be stable enough to be effective. If the ball is too small,

you will not feel stable when you sit on it, and your core will not be activated. The

following is a general guideline for the proper ball size according to your height:

▶ Less than 5 feet (153 cm) tall: 45 cm

▶ 5 feet to 5 feet, 7 inches (170 cm): 55 cm

▶ 5 feet, 7 inches to 6 feet, 2 inches (188 cm): 65 cm

▶ More than 6 feet, 2 inches: 75 cm

Please keep in mind that this is only a general guideline and that the ball size

depends more on the length of your legs than your height. Go back to the rule that

the legs should be at a 90-degree angle, with your thighs parallel to the floor and

the hips the same height as the knees.

One other point about working with the stability ball is that it does have a ten-

dency to wander. When working with the ball, please pay attention to where the

ball is at all times. When standing or sitting on the ball, touch the ball with one or

both hands or a finger at all times to stay aware of where the ball is and where it

might be going. You will also want to work in a room where there is no furniture in

the way or nearby and where there is plenty of room between the ball and the wall

so as to prevent injury.

The first few exercises are excellent for aerobic conditioning because they

increase the heart rate. Then we will move into some stretches followed by the core

conditioning exercises.

Figure 8.4 Side-lying position on the stability ball: challenging version.



Feet are stacked with the lateral edge of the bottom foot on the fl oor.

111

SEATED STABILITY BALL EXERCISES

Bouncing in Place

Level ▶ Beginner

Contraindications ▶ Pain in, injuries to, or chronic conditions of the lower back, knees, or ankles

Focus ▶ Abdominals ▶ Overall conditioning

Benefits ▶ Trains balance and coordination of the core and spine

▶ Strengthens the legs and improves awareness

▶ Develops overall balance and coordination

▶ Builds aerobic capacity

2 Push down into the heels and lift the buttocks,

and begin bouncing on the ball. Create lift by press-

ing down into the heels and activating the ham-

strings as well as the core, making your body light

so you bounce easily and effortlessly. Breathe in

through the nose and out through the mouth with

ease, taking full and complete breaths. Repeat 30 to

50 times or for approximately 2 minutes.

Feel the core activate just as you sit on the ball.

Spine is straight and tall as if against a wall.

Arms are relaxed at the sides of the body.

1 Sit on the ball with the feet directly in front of the

hips and the heels directly below the knees.

The heart rate will rise.

Keep the ball underneath the buttocks, and stay balanced on top of the ball.

Feel the top of the head reaching for the ceiling as the sit bones reach for the ball.

Try to stay centered on top of the ball.

Feel the legs getting warmer.

112

Level ▶ Beginner

Contraindications ▶ Injuries to, pain in, or chronic conditions of the lower back, knees, or ankles

Focus ▶ Abdominals and muscles of the legs

▶ Overall conditioning

Benefits ▶ Improves balance and coordination of the core and spine



▶ Builds aerobic capacity

Bouncing While Kicking


hips and the heels directly below the knees. Arms are at

your sides, hands lightly touching the ball for support.

2 Push down into the heels, and feel the buttocks

squeeze together as you bounce up on the ball while

kicking one leg in front of you. Switch legs on each

bounce. Repeat for 30 to 50 times or for 1 to 2 minutes.






Try to kick to the height of the knee.


ChallengeOnce you have built up your core strength and con-fidence, try bouncing with the arms crossed in front of the body. If you lose your balance, bring the hands down to touch the ball.


You will feel the legs getting warmer.


113

Level ▶ Beginner

Contraindications ▶ Injuries to, pain in, or chronic conditions of the lower back, knees, ankles, or arms

Focus ▶ Abdominals and muscles of the legs and arms

▶ Overall conditioning

Benefits ▶ Improves balance and coordination of the core and spine



▶ Builds aerobic capacity ▶ Builds coordination of arms and legs moving together

Bouncing With Arm Raised


hips and the heels directly below the knees. Arms are at

your sides, hands lightly touching the ball for support.



2 Push down with the heels, and feel the hips and

buttocks tighten as you bounce up on the ball while

raising one arm over the head. Switch arms on each

bounce. Repeat for 30 to 50 times or for 1 to 2 minutes.

You will feel the legs and arms getting warmer.


Press the shoulders down as the arm rises.



ChallengeTry keeping one arm up for two bounces and then switching arms.




114

Pelvic Clock With Stretching on the Ball

Level ▶ Beginner

Contraindications ▶ Injuries to, pain in, or chronic conditions of the lower back, knees, ankles, or arms

Focus ▶ Abdominals, spine, and muscles of the arms and trunk

Benefits ▶ Promotes balance and coordination of the core and spine


▶ Improves spinal articulation and warming

▶ Stretches and lengthens the arms


hips and the heels directly below the knees. Arms

are at your sides, hands lightly touching the ball for

support.

2 Inhale as you lift the chest and sternum and look

to the upper corner of the room. Reach the arms

behind you, and move the ball so the tailbone points

up behind you.




Feel the shoulders pull down and back behind you. Feel a stretch in the

front of the body.


The ball will move back slightly.

115

3 Exhale as you push back with your legs. Round the spine forward by tucking the

tailbone underneath you as you bring the arms in front of the body and stretch for-

ward with the hands.

Feel the shoulder blades widen.

4 Inhale as you lift the right arm over the

head and contract the left side of your body

to stretch the right side. Exhale and return

to the start position.

5 Inhale as you lift the left arm over the

head and contract the right side of your

body to stretch the left side. Exhale and

return to the start position. Repeat steps 2

through 5 for four to six repetitions.

The ball will move to the left slightly.

Feel a stretch along the right side of the body.


The ball will move to the right slightly.

Feel a stretch along the left side of the body.

Make your movements smooth and continuous.


The ball will move forward slightly.

Feel a stretch along the back of the body.

Move slowly and with control.

116

SUPINE STABILITY BALL EXERCISES

Roll-Up Variations With the Ball


Contraindications ▶ Injuries to, pain in, or chronic conditions of the spine, neck, back, or shoulders

Focus ▶ Abdominals and muscles of the back, arms, and shoulders


▶ Teaches spinal articulation ▶ Builds upper body coordination and strength

2 Inhale as you lift the ball over the head, keeping

the arms straight.

1 Lie down on the mat with the stability ball in your

hands and the arms extended above the shoulders.

Legs are straight on the mat with the inner thighs

together and the feet fl exed toward the ceiling.

Pull in the waist to support the spine.

Inner thighs are glued together.

Shoulders press toward the mat.

Feel the rib cage reach toward the hips.

Keep the back from arching as the arms reach overhead.

3 Exhale as you lift the ball up and forward and

begin to roll up. As you roll up, lift the head fi rst and

then continue to roll up.

Feel the shoulder blades widen.

Keep a small distance (apple size) between the chin and the chest. Press the hands into

the ball to engage the upper body.

Squeeze the buttocks a bit to assist in lifting the upper body.

117

5 Inhale as you begin to roll back down,

bringing the ball up toward the ears. Con-

tinue to inhale and roll down the spine one

vertebra at a time until the head touches

the mat and the ball is over the head.

6 Exhale as you bring the ball up and over

the shoulders, keeping the rest of the body

still. Repeat steps 2 through 6 for four to six

repetitions.

4 Finish the exhale with the body curved

forward and the ball reaching over your

legs, parallel to the fl oor.


Keep the upper body reaching away from the lower body.

Make your movements slow and smooth.

Do not use momentum. ChallengeFollow steps 2 through 6, except that when rolling down (step 5), roll slightly to one side on the way down, and switch to the other side the next time down.

Secure the shoulders as you roll down to the side.

Keep the movement to the side small and controlled.


Anchor the heels into the fl oor for support as you roll back.

Squeeze the inner thighs together.

The spine forms a C-curve.

The abdominals are hollowed out.

Draw the belly in toward the spine.

Lengthen the body throughout the exercise.

118




Benefits ▶ Strengthens the abdominals ▶ Increases lower and upper back flexibility

▶ Teaches spinal articulation ▶ Builds upper body coordination and strength

2 Exhale as you lift the ball over the head and

shoulders and the feet off the mat toward the ceiling.

Rollover Pass the Ball

1 Lie on the mat with the ball in your hands and

the arms extended over the head. Legs are extended

straight on the mat, with the inner thighs together

and the feet pointed away from the torso. Prepare

with a deep inhale.

Pull the waist in tight to support the spine.


Shoulders press down the back away from the ears.

3 Inhale as you pass the ball from the hands to

between the ankles.

Pull the waist in tight to support the spine.


Shoulders press down the back away from the ears.

Keep the arms and legs straight.

Stay balanced and centered as you pass the ball from the hands to the feet.

Move slowly and steadily.


119

4 Exhale as you lower the legs toward the mat and roll down the upper body

with the arms as close to the ears as possible. Continue to exhale as you lower

the feet, head, and arms to the mat at the same time. Repeat from step 1 for 5 to 10

repetitions.

Contract the core as the legs and arms lower.

ModificationWhen lowering the upper body, keep the arms in front of the chest and bend the knees slightly.

Legs and arms move slowly and steadily.


Stay centered.

Keep the torso long and strong.

120



Focus ▶ Abdominals and muscles of the back, buttocks, arms, and shoulders

Benefits ▶ Strengthens the hamstrings, buttocks, abdominals, and back

▶ Teaches spinal articulation ▶ Builds upper and lower body coordination and strength

Bridging Variations on the Ball

1 Lie on your back with your knees bent at 90

degrees above the hips and feet straight out from

your knees and fl at on the ball. Inhale to prepare.

Knees and hips form a 90-degree angle.

Arms press fi rmly into the mat to open the chest and provide support for the lift.

2 Exhale as you begin to curl the tailbone under,

and lift the hips slowly toward a bridge position.

Keep the collarbone area open and wide.

3 Inhale at the top of the bridge movement. Send

the breath down the tops of the legs, and feel the

length and strength of the movement.

Think long and strong.


Press the hands to the mat to open the chest wide.

Press feet deeply into the ball to avoid extra ball movement.

Feel the spine lift off the fl oor one vertebra at a time.

121

4 Exhale as you slowly roll down the spine toward the mat. Repeat for 5 to 10

repetitions.

Soften the chest, and roll down the spine slowly and carefully.

Keep the ball steady under the feet.

Press the knees and inner thighs together.

Feel long and tall.

Press down through the heel onto the ball to promote balance and steadiness.


Challenge 1For the straight-leg bridge variation, lie on the mat with the legs extended and the calves on the ball, legs pressed together for support. Follow steps 1 through 4 with straight legs for 5 to 10 repetitions. It is more of a challenge when the legs are straight. Feel connected through the core as you lift and lower the body into and out of the bridge position.

Challenge 2For the one-leg bridge variation, follow steps 1 and 2 with straight legs. At the top of the bridge, as you inhale, lift one leg above the hips and then exhale to lower the foot back to the ball, staying in the bridge position. Repeat, alternating legs for four to six sets. After your last set, inhale at the top of the lift and then exhale to lower the spine down to the mat.

Move slowly to ensure that you stay on top of the ball and don’t fall.

122


Contraindications ▶ Injuries to, pain in, or chronic conditions of the torso, neck, or shoulders


Benefits ▶ Strengthens the abdominals ▶ Teaches correct breathing with abdominal engagement

▶ Increases upper back flexibility

▶ Builds coordination of arm movement with breath

1 Lie on your back with the ball between the ankles

and the legs straight out from the hips at a 45-degree

angle. Lift the head so the eyes look between the

thighs. Arms are straight out from the shoulders and

hovering just above the mat with the palms turned

down.

2 Inhale as you pulse the arms for fi ve counts

(approximately 5 seconds). Keep the upper body still.

3 Exhale as you pulse the arms for fi ve counts

(approximately 5 seconds). Repeat for 10 repetitions

or breaths.

Hundred With the Ball

Make sure the head is high enough to support the neck comfortably.

Maintain initial spinal position.



Eyes look at knee height between thighs.

123


Contraindications ▶ Injuries to, pain in, or chronic conditions of the neck, torso, or shoulders


Benefits ▶ Strengthens the abdominals ▶ Teaches spinal articulation ▶ Builds coordination of arm and leg movement with breath

2 Inhale as you draw the straight leg toward the

chest over the hips.

Single-Leg Stretch With the Ball

1 Lie on your back with one knee bent toward the chest

and the other leg out at a 45-degree angle to the mat.

Hold the stability ball in your hands above the shin of the

bent knee as you lift the head, neck, and shoulders.

Draw the belly in toward the spine.

Reach the leg out long and strong.

Pull the shoulders away from the ears and down the back.

Press the tailbone toward the fl oor.

Keep the head on top of the neck at a comfortable angle.

Eyes look at the thighs.

3 Exhale as you extend the other leg at a 45-degree

angle to the mat. Repeat steps 2 and 3 for 10 sets.

Each time the knees pass each other, they should

touch lightly.

As the leg reaches away, feel the belly fl atten toward the spine.Hold the ball

just above the shins, shoulders steady.

Keep the knees in line with the ankles and hips.


124




Benefits ▶ Strengthens the abdominals ▶ Teaches spinal articulation ▶ Increases upper back flexibility

▶ Builds coordination of arm and leg movement with breath

Double-Leg Stretch With the Ball

1 Lie on your back with both knees bent in toward

the chest. Hold the ball in your hands over the shins,

with the head lifted toward the knees.

Eyes look between the knees.

Lift head high enough to sit comfortably on top of the neck.

2 Inhale as you bring the arms toward the ears

over the head and reach the legs out straight at a

45-degree angle to the mat.

3 Exhale as you draw the knees into the chest and

lower the arms, bringing the ball back over the shins.

Keep the spine steady as the legs reach away from the body.

Do not move the head as the arms reach up.

The head and torso stay steady and strong.

Move only the arms and the legs.


125




Benefits ▶ Strengthens the abdominals ▶ Increases upper back and hamstring flexibility

▶ Teaches spinal articulation ▶ Builds coordination of arm and leg movement with breath

Single Straight-Leg Stretch With the Ball

1 Lie on your back. Place the ball between your

ankles, and reach your legs up toward the ceiling.

Reach the arms out straight and just above the mat,

palms turned down as you lift the head, neck, and

shoulders off the mat.

Use the inner thighs to strongly hold the ball between the ankles.


2 Inhale with a double breath as you rotate the legs

and bring the ball to the side. One leg comes closer

to your head. As you inhale and turn the legs, pulse

your arms down for two breaths.

Squeeze the feet fi rmly into the ball to keep the ball between the ankles.

Move slowly to maintain control of the ball.

3 Exhale as you return the legs to the start position,

holding the ball between the ankles. Inhale with another

double breath, and rotate the legs to the other side.

Repeat steps 2 and 3, alternating sides, for 10 sets.


126





▶ Teaches core control ▶ Builds coordination of arm and leg movement with breath

2 Exhale as you lower the legs to a 45-degree angle

from the mat.

Double Straight-Leg Stretch With the Ball

1 Lie on your back with your legs in the air toward

the ceiling. Place the ball between your ankles. Lift

your head, placing your hands behind the head to sup-

port the neck, elbows bent. Inhale to prepare the body.

3 Inhale as you lift the legs to a 90-degree position,

with the feet directly above the hips and sit bones.

Press the belly button toward the spine.



The head and eyes stay in the same position.

Move very slowly to ensure that momentum does not control the movement.

Press the abdominals in toward the spine.


The belly button keeps pressing toward the spine.

The torso does not move.

127






Crisscross With the Ball

2 Inhale as you bring the right knee to the ball so

that both elbows and knees are touching the ball. The

upper body lifts toward the centerline of the knees

and up toward the ball.

1 Lie on the mat with the knees bent and the ball

balanced between both elbows, the left knee, and the

forehead. Reach the right leg straight and long away

from the torso, and hover it just above the mat. Exhale

and press everything inward to support the back and

torso as you twist the upper body toward the left knee.

Keep everything pressing inward to create stability and core strength.


Pull the shoulders away from the ears and down the back.

Make small, concise movements of the upper body and legs.

3 Exhale as you press away the left leg, holding the

ball between the right knee and both elbows. As you

exhale and press away the left leg, the upper body

lifts higher and rotates slightly toward the right knee.

Repeat from step 2, alternating legs for 10 sets.


This is a serious crunch of the abdominals!

128


Contraindications ▶ Injuries to, chronic conditions of, or pain in the back, spine, shoulders, arms, or wrists

Focus ▶ Muscles of the arms, back, and legs

Benefits ▶ Strengthens the hamstrings and buttocks


▶ Creates core awareness ▶ Builds coordination

2 Exhale as you bend the elbows, bringing the

head close to the mat. As the elbows bend, lift the

legs toward the ceiling.

Swan on the Ball

3 Inhale and lower the legs toward the mat, and as

you press the feet into the mat, lift the arms up and

over the head, extending the spine. Keep the spine

and back from breaking form as you move smoothly

through the exercise. Maintain the same spinal

curvature and activation throughout the exercise.

Repeat from step 2 for 5 to 10 times.

1 Lie on the stability ball with the hips on top of the

ball and the hands underneath the shoulders and on

the mat with the elbows straight. The legs are straight

and extended from the hips, shoulder-distance apart.

Inhale as you draw the belly in and up toward the spine.


Backs of the legs are strong and contracted.

Keep the spine long and in the same position as you move.

Try to get full-body extension with each breath.

PRONE STABILITY BALL EXERCISES

Keep the abdominals strong and lifted throughout the movement.

129

Swimming on the Ball



Focus ▶ Muscles of the arms, back, and legs



▶ Increases range of motion in the shoulders


1 Lie on the ball with the hips on top of the ball and

the hands underneath the shoulders and on the mat

with the elbows straight. The legs are straight and

extended from the hips, shoulder-distance apart. Inhale

as you draw the belly in and up toward the spine.

2 Exhale as you fl utter kick the legs in small

motions for fi ve counts (approximately 5 seconds).

3 Inhale for fi ve counts as the legs fl utter kick.

4 Exhale for fi ve counts as the legs fl utter kick.

Repeat steps 3 and 4 for 10 breaths.



Keep the spine long and straight.

Move only the legs.

Keep the upper body contracted and lifted.

ChallengeTo challenge the upper body, move the lower body so that the feet reach the mat and stay in contact with it as the arms flut-ter in small, quick motions. You can bend the knees slightly for more stability or keep them straight and flex the toes under to grip the floor more securely. Inhale for five counts (approxi-mately 5 seconds) as the arms flutter. Exhale for five counts as the arms continue to flutter. Repeat for 10 breaths.


130

Pike Variations on the Ball



Focus ▶ Muscles of the arms, shoulders, back, and legs




BENT-KNEE VARIATION

1 Lie on the ball with the thighs on top of the ball

and the hands underneath the shoulders and on the

mat with the elbows straight. The legs are straight

and extended from the hips, inner thighs together.

Inhale as you draw the belly in and up toward the

spine to lengthen the torso.

2 Exhale as you roll the ball from the thighs to the

shins as the knees bend underneath the hips. Inhale

as you straighten the legs and return to the start

position. Repeat for 8 to 10 repetitions.



Keep the spine long and straight.

Move and bend the legs only.


131

STRAIGHT-LEG VARIATION

2 Exhale as you bring the ball to the tops

of the ankles or the tops of the feet, keep-

ing the legs straight. Make a pike position

with the body, like an upside-down V. Inhale

as you return the ball to the start position.

Repeat for 8 to 10 repetitions.

1 Start with the ball a little farther down

on the thighs than you did for the bent-knee

variation. Press into the hands, and take the

energy up into the arms to support the shoul-

ders and take the pressure off the wrists.

Inhale to prepare, and draw in the belly.

Think of strings lifting your sit bones as they fl oat up.

Press into the hands to engage the upper arms and support the upper body.

SINGLE-LEG VARIATION

1 For a challenge to the core, upper body,

and legs, lift one leg to the ceiling as you

draw the ball underneath you into the pike

position.

2 Split the legs as far apart as possible,

trying to touch the ceiling with the lifted

leg.

Move slowly to maintain balance and control of the body and the ball.


132


Contraindications ▶ Injuries to, chronic conditions of, or pain in the wrists, shoulders, or back

Focus ▶ Muscles of the arms, shoulders, and core

Benefits ▶ Strengthens the arms and shoulders

▶ Teaches core stability

3 Exhale as you straighten the arms, bringing the

body back to the start position. Repeat from step 2

for 5 to 10 times.


Push-Up on the Ball

1 Lie over the ball with the hips on top of the ball

and the hands on the mat directly below the shoul-

ders, arms straight. Engage the upper arms to take

the weight off the wrists.

2 Inhale as you bend the elbows, bringing your

head as close to the mat as you possibly can without

touching it.

Engage the upper arms.Lengthen the

legs away from the torso.

As the arms bend, keep the body straight and long like a dart.

Shoulders stay away from the ears.

Keep the elbows from locking out when they straighten.

Pull the belly in toward the spine.

Move slowly and steadily, balancing the ball under the hips.

ChallengeTo make the move more challenging, move the body forward off the ball, balancing the thighs on the ball. This is more challenging for the core because you have to lift more of the body with the arms as you push up.

Press into the hands and away from the fl oor.

Keep the legs straight as boards.

133


Contraindications ▶ Injuries to, chronic conditions of, or pain in the arms, wrists, knees, legs, or back

Focus ▶ Muscles of the legs, core, and arms

Benefits ▶ Teaches core stability ▶ Strengthens and stretches the legs

▶ Strengthens the abdominals ▶ Teaches balance and coordination

SIDE-LYING STABILITY BALL EXERCISES

Side-Lying Leg Lift on the Ball

1 Lie on your right side with the ball under the right

rib cage. Bend the right leg, and place that knee on the

mat at a 45-degree angle from the hip. Drape your upper

body over the ball, and place your hand on the mat on the

other side of the ball. The left leg is straight out and hov-

ering above the mat, ready to be worked. The left hand is

behind the head, with a bent elbow pointing to the ceiling.

Eyes are straight ahead.


Head is straight from the neck, not hanging down.

Imagine your body between two panes of glass.

ChallengeFor more of a challenge, begin in the more challenging position on the stability ball. Lie on your right side with the ball under the right hip. Stretch out both legs, hips and feet stacked on the mat. Drape your upper body from the waist up over the ball, and place your right hand on the mat on the other side of the ball. The left hand is behind the head, with a bent elbow pointing to the ceiling.

2 Inhale as you point the top foot and lift the top leg as

high as you can without changing the length of the torso.

As you exhale, fl ex the top foot and lower the leg to the

start position. Repeat the lift 8 to 10 times per side.


Maintain the same distance between the bottom rib bone and the top of the hip on both sides of the body.

Move slowly and methodically to create balance and control.


134



Focus ▶ Muscles of the leg, core, and arms



1 Choose your start position on the ball. Inhale as

you circle the top leg forward and upward.

2 Exhale as you circle the leg back and down,

forming a small circle. Circle the leg for 8 to 10 repeti-

tions, and then reverse the direction and circle for 8

to 10 repetitions.

Side-Lying Leg Circle on the Ball

Circle the leg the size of a small dinner plate.


135



Focus ▶ Muscles of the leg, core, and arms



2 Exhale as you kick the top leg back with the foot

pointed. Repeat for 8 to 10 times in each direction.

Side-Lying Front Leg Kick on the Ball

1 Choose a start side-lying position on the ball.

With a double inhale, kick the top leg forward with

the foot fl exed.

Relax the shoulders as the leg moves.

Keep the torso still.

Move the leg slowly and carefully to stay balanced and controlled.


Feel the stretch in the front of the top thigh.

Keep the upper body still and unmoving.

Feel the stretch in the hamstrings of the top leg.

136

Level ▶ Advanced

Contraindications ▶ Injuries to, chronic conditions of, or pain in the shoulders, back, or spine.

Focus ▶ Abdominals and muscles of the arms, back, and core

Benefits ▶ Strengthens the abdominals ▶ Builds coordination and balance

▶ Strengthens the arms ▶ Strengthens the back

1 Lie on your side on the ball with the legs lifted

off the mat and the arms on the mat, side by side,

shoulder-distance apart. There will be a slight twist to

the upper body where the top arm reaches over the

body for the mat. Inhale to prepare.

Side Rollover on the Ball

2 Exhale as you roll onto the hips and pelvis,

facing the fl oor.

3 Inhale as you roll to the other side on the other

hip. Hands stay on the mat in the same place as the

ball moves under the body. Repeat from step 2 for 5

to 10 sets in each direction.

Keep the body long and straight as you move.


Use the breath to facilitate the movement on the ball.

Form a straight, long line with the body, as if you were a board.

Eyes look at the fl oor.

Imagine that you are between two sheets of glass.

Abdominals draw in toward the spine.

Eyes are to the front, with the back of the neck long and straight from the spine.

Inner thighs are glued together and strong.


Form a long dartlike position with the body.

137

Chapter 9

Pilates Ring Exercises

This chapter features exercises that use the Pilates ring, also called the

Magic Circle. The ring is a great accessory to provide extra resistance and

to challenge stability and balance in the standard Pilates repertoire. It can

also add an element of fun!

138

PILATES illustrated

When choosing a ring, look for comfort and weight. Ideally, the Pilates ring

should be light to medium weight and have handles (padded is preferred) that you

can use from the inside or outside. This type of ring is the most versatile, comfort-

able, and easiest to use.

Be cautious when using the ring if you have strains or instability in the groin,

pubic bone, or sacroiliac joint; ankle, knee, or wrist pain; injuries; or chronic con-

ditions. Since the ring is used mostly between the knees, ankles, or hands, these

areas are particularly sensitive to pressure. Avoid using the ring in these areas if

you experience pain or injury.

In general the Pilates ring is a very safe accessory, but when exerting extreme

pressure on the ring, it can spring away from you or into you. Avoid trying to close

the ring. Instead think of applying light to medium pressure to the point of slight

exertion on the muscle group being addressed. Working this way also will ensure

you are not overworking your stability and posture muscles.

139

Level ▶ Beginner

Contraindications ▶ Injuries to, pain in, or chronic conditions of the ankles, knees, hips, or sacrum

Focus ▶ Muscles of the legs, buttocks, and core

Benefits ▶ Strengthens hamstrings ▶ Teaches balance and coordination

▶ Builds knee and ankle stability

Standing Single-Leg Series: Balance



1 Stand on one leg with the Pilates ring under the

arch of the lifted foot. Hold the hands at the hips or

hold the arms straight out from the shoulders with

the palms down. If necessary, hold onto a wall to help

maintain your balance. Inhale to prepare and balance.

VariationAn optional standing position is with the arms held out to the sides, palms down.During each

exhale, feel the belly pull in toward the spine.

Move slowly and under control.

Stand tall and straight.

2 Exhale as you press the ring down toward the

fl oor. Keep the pressure constant, moving from light

to medium resistance with each inhale and exhale.

3 Inhale and slightly release the pressure on the

ring as you return to the start position under control.

Feel grounded on the standing leg to maintain bal-

ance and control. Maintain some pressure on the

ring at all times. Repeat for 8 to 10 repetitions. Switch

sides, and repeat on the other foot for 8 to 10 repeti-

tions. Your balance might feel different on each side.

STANDING PILATES RING EXERCISES

140

Standing Single-Leg Series: Front, Side, and Back

Level ▶ Beginner

Contraindications ▶ Injuries to, pain in, or chronic conditions of the ankles, knees, hips, or sacrum

Focus ▶ Muscles of the legs, buttocks, and core

Benefits ▶ Strengthens inner thighs ▶ Teaches balance and coordination

1 Stand on one leg with the Pilates ring between

your ankles. Begin with the ring in front of the stand-

ing leg, with the back of the free ankle holding the

ring in front of the standing leg. The hands can be on

your hips or at your sides. If necessary, brace your-

self against a wall to maintain your balance. Inhale to

prepare and balance.

2 Exhale as you press the ring in toward the stand-

ing leg. Maintain some pressure on the ring at all

times so it doesn’t drop to the fl oor. Use only light to

medium pressure on the ring. Feel the belly pull in

toward the spine. Repeat in this position for 8 to 10

repetitions.



Standing leg is strong and engaged at all times.

Stand tall and straight.


141

3 Inhale as you carefully move the ring to the side of the standing foot. If the ring

drops, simply return it to the proper place and continue. If necessary, touch the toes

of the free leg to the fl oor to help your balance.

4 Exhale and press the ring in toward the standing leg. Engage the muscles in the

standing leg throughout the exercise, focusing on the inner thigh. Repeat this puls-

ing action for 8 to 10 repetitions.

The pressing leg hangs long and straight out of the hip.

Keep the torso long and strong.

5 Inhale as you carefully move the ring to the back side of the standing foot.

6 Exhale as you press the ring in toward the standing leg. Repeat in this position

for 8 to 10 repetitions. Switch legs, and repeat from step 1 on the other leg. Your bal-

ance might feel different on each side. If your standing leg fatigues, switch legs after

each repetition to give your standing leg a break.

Lift the torso as you press in on the ring.


Imagine a pillar straight and strong.

Anchor the standing leg.

Focus on the quadriceps and hip fl exors.


142

Standing Arm Series

Level ▶ Beginner

Contraindications ▶ Pain in, injuries to, or chronic conditions of the hands, wrists, elbows, or shoulders

Focus ▶ Muscles of the chest, arms, shoulders, and upper back

Benefits ▶ Strengthens the arms ▶ Strengthens the back ▶ Teaches correct posture for standing tall and straight

3 Stand in modifi ed Pilates stance. Hold the ring at

your hip with one hand. Inhale to prepare.

1 Stand in modifi ed Pilates stance (page 12). Hold

the ring in both hands at shoulder height, palms

turned in to hold the ring. Apply gentle pressure,

enough to feel the chest working and secure the ring

between the hands. Inhale to prepare.

2 Exhale as you gently squeeze the ring. Feel the

chest muscles engage as you squeeze the ring. Use

light to medium pressure on the ring. Inhale as you

slowly release. Repeat for 8 to 10 breaths.

Pull the shoulders away from the ears.

Draw the belly in as you exhale.

Keep the torso stacked on top of the hips.

Keep the body tall and straight, without leaning to one side.

Scoop the belly in.


143

4 Exhale as you gently squeeze the ring to contract the chest and the latissimus

dorsi (the muscles along the sides of your back). Anchor the feet and reach through

the top of the head to lengthen the torso. Inhale as you return to the start position.

Repeat for 8 to 10 repetitions on one arm, and then switch sides.

Keep the torso long on both sides.

Relax the neck muscles.

5 Stand in modifi ed Pilates stance. Hold the ring at your shoulder with hand on

the same side. Inhale to prepare.

6 Exhale as you gently squeeze the ring down toward the shoulder. Feel the

biceps and latissimus dorsi contract to stabilize the torso. Focus on your breath.

Repeat for 8 to 10 repetitions on one arm, and then switch to the other side.


144

Roll-Up With the Ring


Contraindications ▶ Pain in, injuries to, or chronic conditions of the spine, neck, or back


Benefits ▶ Strengthens the abdominals ▶ Strengthens the shoulder stabilizers

▶ Increases lower back flexibility


2 Inhale as you lift the arms to the ceiling and bring

the chin toward the chest. Roll the head and then

the spine off the mat one vertebra at a time. Gently

squeeze the ring to help you roll up and off the mat.

You can bend your knees, if necessary, to help you

roll up.

1 Lie down on the mat with the Pilates ring

between the hands and the arms, which are extended

above the head. If your lower back is particularly

tight, choose the supported neutral starting position

that is explained in chapter 6 (page 59), as this will

aid you in rolling through the tightness in the lower

spine.

3 Exhale as you continue to roll up and forward

until the arms are parallel to the fl oor and over the

legs.

Keep the feet and legs on the ground, and press them together for stability.

Keep the lower spine rounded.

Scoop the abdominal wall to support the lower spine.

Keep the arms parallel to the fl oor.

Pull in the abdominals to stretch and support the lower spine.

SUPINE PILATES RING EXERCISES

Pull the shoulders away from the ears as you reach forward.

145

4 Inhale as you begin to roll back, keeping the arms in front of the chest as you

roll down. You can bend your knees, if necessary.

Focus on stretching the lower spine to reach the fl oor.

5 Exhale as you continue to roll down and back until the arms are over the head

and the head is on the mat. Repeat steps 2 to 5 for fi ve to eight times.

Engage the abdominals so you are ready to begin again.Feel the length of

the body as you reach your arms and legs in opposite directions.

Press the lower back part of the rib cage into the mat.


Lay out the spine like a pearl necklace one vertebra at a time.

146

Rollover With the Ring






1 Lie on the mat with the Pilates ring between the

ankles, the legs extended straight above your hips

and the toes pointed toward the ceiling. The arms are

beside the body with the palms turned down. Inhale

and pull the abdominals in. Slightly press the palms

into the mat to prepare the body. You can bend your

knees slightly, if necessary.

2 Exhale as you press into the hands and roll the

hips over the spine until the legs are parallel to the

fl oor above the head and the ring is reaching toward

the wall behind you.


Put light to medium pressure on the ring to engage the inner thighs.

Balance the weight between your shoulder blades.

Press into the arms and palms to help control the movement.

Scoop the abdominals throughout the exercise.

Keep the chest open wide.


147

3 Inhale as you fl ex the feet and press into the ring a bit more.

4 Exhale as you roll back down the spine until the legs are just above the hips.

Move slowly on the return to lengthen the spine. Use your abdominals to control the

descent of the spine.

5 Inhale and point the toes to the ceiling. Feel the sit bones lengthen toward the

fl oor as the feet reach for the ceiling. Repeat for four to six repetitions.

Draw the abdominals up and in as the feet move.


Keep the back broad and wide.

Keep the chest open, with a smile on the collarbone.

Relax the neck area.


148

Single-Leg Stretch With the Ring


Contraindications ▶ Pain in, injuries to, or chronic conditions of the spine, neck, back, arms, or shoulders

Focus ▶ Abdominals and muscles of the back and arms



▶ Builds arm and shoulder stability and strength

1 Lie on your back on the mat with one knee above

the hip and the other leg stretched out at a 45-degree

angle above the fl oor. Lift your head, neck, and shoul-

ders off the mat. The arms are outstretched, with the

Pilates ring between the hands and above the shins.

Inhale and prepare.

2 Exhale as you switch the legs twice, keeping the

arms in position with the ring just above the shins.

Feel the inner thighs and knees touch lightly as they

pass each other. Focus on your breath to coordinate

the movement. Continue to switch legs for 5 to 10

repetitions, alternating two leg movements on each

inhale and two on each exhale.


Lift the head high enough to sit on top of the neck comfortably.

Relax the shoulders and the neck.

Hands press fi rmly into the ring.

Press the belly toward the spine.


149






2 Inhale as you stretch the arms up by the ears and

the legs straight out to a 45-degree position.

3 Exhale as you return to tabletop position. Use the

exhale to deepen the scoop in the abdominals. Move

slowly and under control. Repeat for four to eight

repetitions.

Double-Leg Stretch With the Ring

1 Lie on your back with the knees above the hips in

tabletop position. Hold the Pilates ring in your hands

above the shins with the head lifted.


Gently squeeze the ring to activate the arms.

Keep the chest open wide.

Keep the head steady and unmoving.

Arms stay in front of the ears.

Eyes look straight ahead.


150






1 Lie down on your back with the hands support-

ing the head, elbows wide and head lifted. Legs are

straight and pointed to the ceiling, with the ring

between the ankles.

Double Straight-Leg Stretch With the Ring

2 Inhale as you extend the legs to a 45-degree

position.

3 Exhale as you return to the start position with the

legs above the hips. Use your breath to deepen the

abdominal contraction. Move slowly to control each

movement. Repeat for four to eight repetitions.

Head is light in the hands.

Shoulders press away from the ears.


Lower the legs only as far as you can without moving the lower spine.

Press the belly in and down to support the back.

Chest stays open and smiling.


151

2 Exhale as you rotate one leg toward the chest

and the opposite side of the upper body in toward

that leg. Repeat to the other direction while still

exhaling. If necessary, readjust the ring between the

ankles.

3 Inhale to alternate the legs and upper body twice.

Maintain light to medium pressure on the ring for

control. Relax the shoulders and keep them pressed

down away from the ears. Repeat for four to eight

breaths.

Crisscross With the Ring






1 Lie on your back with the hands behind the

head to support the neck and the legs stretched out

straight above the hips, with the Pilates ring between

the ankles. Bend your knees slightly if your ham-

string fl exibility is limited. Inhale and prepare.

Keep the elbows wide.

The movement comes from the torso and waist, deep in the obliques.

Move slowly to maintain control of the Pilates ring.



152



Focus ▶ Abdominals and legs

Benefits ▶ Strengthens the abdominals and hip flexors

▶ Develops coordination and balance

2 Inhale as you lift the arms to the ceiling and

begin to peel the head, neck, and shoulders off the

mat. The legs will begin to lower toward 45 degrees.

Teaser Variations With the Ring

1 Lie on your back with the legs straight above the

hips and the Pilates ring between the ankles. The arms

are straight and reaching over the head. (They might

be just above the mat if the shoulder area is tight.)

Press the rib cage down toward the mat.

3 Exhale as you continue to roll up and the legs

extend at a 45-degree angle above the mat. Arms

reach up toward the ankles.


The back is as close to fl at as possible.

Chest lifts high, with a wide smile on the collarbone.


You should look like the letter V.

153

4 Inhale as you begin to roll down the spine toward the mat. Keep the arms

stretching forward. The legs will begin to lower toward the mat.


Scoop the abdominals in.

5 Exhale as you continue to roll down, bringing the arms above the head to the

start position and the legs to a position just off the mat. Repeat for three to fi ve

repetitions.

Be careful not to swing the arms or the legs.

Keep the movements slow and controlled.

Advanced VariationFrom step 3, inhale and grab the ankles. Exhale and roll back like Open Leg Rocker (chapter 7, page 99). Inhale to take a sip of air at the bottom. Exhale and roll back up to the teaser posi-tion. Repeat for three to five repetitions, and then release the ankles and continue from step 4 to the finish.


Leave the head lifted off the fl oor when rolling back.


154


Gently squeeze the buttocks to press the pubic bone into the mat and lengthen the lower spine.


Lift the sternum to open the chest.

Gently contract the buttocks to protect and lengthen the lower spine.

Lift only as far as is comfortable for the lower back.

Eyes look straight ahead to keep the neck in alignment with the torso.


Contraindications ▶ Pain in, injuries to, or chronic conditions of the lower back, shoulders, elbows, or wrists

Focus ▶ Hamstrings and muscles of the upper back and shoulders


▶ Stretches the abdominals ▶ Improves shoulder stability ▶ Improves back extension

1 Lie on your abdomen with your forehead on the

mat, hands along the outside edges of the Pilates

ring, palms turned in. Inner thighs are sit-bone-dis-

tance apart, with both legs contracted and the belly

drawn in away from the mat. Inhale to prepare.

Swan With the Ring

2 Exhale as you press the hands into the ring and

lift your upper body.

3 Inhale to return to the start position. Feel the

body lengthen with the breath. Repeat for four to six

repetitions.

PRONE PILATES RING EXERCISES

155


Contraindications ▶ Pain in, injuries to, or chronic conditions of the lower back, knees, ankles, or hips

Focus ▶ Hamstrings and buttocks

Benefits ▶ Strengthens the hamstrings ▶ Strengthens the buttocks

Single-Leg Press

1 Lie on your abdomen. Place the Pilates ring

against the ankle or heel and between the fold of the

buttocks and the leg on one side of the body. Rest

the forehead on the backs of the hands, which are

folded on the mat, palms down. Inhale to prepare.

2 Exhale as you press the ankle on the ring toward

the fl oor. Keep energy through the extended leg

along the mat, lengthening it away from the torso.

3 Inhale as you return to the start position. Release

the tension slowly to remain in control of the ring.

Repeat for 8 to 10 repetitions. Repeat the same exer-

cise on the other side.


Draw the shoulders away from the ears and down the back.

Scoop the abdominals in by pulling the belly button in toward the spine.

Pull the belly in toward the spine.

Press down slowly and with control.

PRONE PILATES RING EXERCISES

156



▶ Pain in, injuries to, or chronic conditions of the hips, legs, knees, ankles, neck, shoulders, elbows, or wrists

Focus ▶ Inner thighs

Benefits ▶ Promotes control and stability in the hips, pelvis, and torso

▶ Strengthens the hip, buttock, and inner thigh muscles



the legs are slightly in front of your body. Place the

bottom leg inside the Pilates ring and the top leg

on top of the Pilates ring. Flex the feet toward the

body. Lay your head over the right arm, with the palm

turned up or down. The right elbow can be bent to

cradle your head, if necessary. Bend the top elbow,

and place the hand in front of the body for support.

Inhale to prepare.

2 Exhale as you press down with the top leg. Keep

the torso long and straight as you move and relax the

shoulders. Repeat 8 to 10 times on each leg.

Side-Lying Top Leg Press Down With the Ring

Feel the waist pull up from the mat and lengthen away from your ribs.


SIDE-LYING PILATES RING EXERCISES

157




Focus ▶ Outer thighs and external rotators



Side-Lying Top Leg Press Up With the Ring

1 In the side-lying position, place the top leg on the

inside of the Pilates ring, touching the inside top of

the ring at the ankle. Inhale to prepare.

2 Exhale to press the top leg up toward the ceiling.

Inhale to return the ring to its original shape. When

releasing pressure on the ring, always move slowly

and precisely. Try to resist the release of tension

when you let up on the pressure on the ring. Repeat

8 to 10 times. You can go on to the next side-lying

exercise on this side or repeat this exercise on the

other side.

Feel the top leg reach away from the hip as it lifts.

Contract the bottom leg to help balance the body.


158




Focus ▶ Inner and outer thighs and external rotators



Side-Lying Leg Circle With the Ring

1 In the side-lying position, place the top leg inside

the Pilates ring toward the top, front edge. Inhale as

you begin a small circle of the leg inside the ring

toward the front and down.

2 Exhale as you continue to circle back and up to

the start position. Repeat this forward circle for 8 to

10 repetitions, and then repeat in the other direction.

You can go on to the next side-lying exercise on this

side or repeat this exercise on the other side.

Maintain the length of the torso as you circle the leg.

Keep both legs strong and activated.

Steady and relax the upper body.


159







1 In the side-lying position, place the top leg at hip

height behind the bottom leg and the Pilates ring.

Side-Lying Bicycle With the Ring

3 Exhale and straighten the top leg through the

ring, keeping the toes pointed.

4 Inhale as you bend the top knee, bringing the

toes from the middle of the ring to in front of the hip.

Exhale and straighten the leg, returning it to the front

of the ring. Repeat, bending the knee and changing

the foot placement from front to center to back, for

three to fi ve cycles. You can go on to the next side-

lying exercise on this side or repeat this exercise on

the other side.

2 Inhale as you bend the top knee, keeping the

knee hip height.

Top leg stays hip height.

Track the hip, knee, and ankle in one line.

Focus on lengthening the torso.Keep the body

stable and still.


160

Leg Tap With the Ring




Focus ▶ Inner and outer thighs and external rotators



1 In the side-lying position, place the top leg at hip

height behind the bottom leg and the Pilates ring.

2 Inhale as you circle the leg above the ring.

3 Continue to inhale, and make a half circle above

the ring with the top leg. Bring it over to the front of

the ring.

4 Exhale as you make a half circle to the back

of the ring. Repeat this half circle for four to eight

breaths or repetitions.

Keep the waist long.

Control the movement of the top leg just above the ring.

Keep the shoulders, torso, and hips stacked on top of one another.

Relax the neck.

Bottom leg stays long.


161

Chapter 10

Band ExercisesThis chapter features exercises that use the elastic band. Traditionally this

prop is used as a tool in physical therapy for rehabilitation and for patients

to use at home with therapy exercises. Here, we use the band either to

provide support to make an exercise easier or, in some cases, as a tool to

provide resistance to make some exercises more challenging. The band is

very small, light, and easy to use; you can take it with you almost anywhere;

and it can be used in a small space.

162

PILATES illustrated

Bands come in different colors, each color representing a different level of

resistance. For the most part, you want to choose a band with low- to medium-level

resistance. Remember, the goal is not to strain but to strengthen with length. The band

should be at least 6 feet (1.8 m) long so that you will not strain or break it during

exercise. Some bands come with handles, or you can purchase handles separately,

to make gripping the band easier.

There are some simple rules for using the band. If you notice any tear in the

band, do not use it. It may break during exercise and snap into you or someone

or something around you. Hold the band gently. Refrain from wrapping the band

around the hand or foot several times as this may cut off your circulation as you

pull the band during exercise.

There are several ways to use the band correctly. Figures 10.1 through 10.5 show

the most common ways.

Keep thumbs in tight to hold the band. Pinkie fi nger

closes in tightly.

Figure 10.1 With the palms turned up, place the band across the hands, allow-

ing the band to come over the palms and between the thumbs. Close the thumbs

to the sides of the hands to secure the band, and then curl the fingers toward the

palms, pulling in tight, especially with the pinkie finger.

163

Band Exercises

Wrap the band like a scarf around the neck.

Figure 10.2 Wrap the band around the neck, cross it behind you, and pull the

ends underneath the arms and around the sides of the body.

Keep the band as fl at and open as possible so it is comfortable across the back.

Figure 10.3 Cross the band behind the body, and then take hold of one end in

each hand in front of the body.

164

PILATES illustrated

Figure 10.4 Place the band over the tops of the feet, with the ends on the out-

side edge of the feet. Wrap the ends under the balls of the feet, and then pull the

band between the feet and take hold of one end in each hand.

Do not wrap the band too tightly as this will cause discomfort.

Leave a little space between the feet before you wrap the band across the feet.

Typically bands are packaged with a powdered finish. If you have skin sensitivity

or conditions, exercise caution when using the band. You may want to test the band

on your skin first to be sure it will not cause a reaction.

165

Band Exercises

Be sure not to break form at the wrists; keep the wrists in a straight position. If

you break form at the wrists or smaller joints when pulling on the band, the pressure

may cause pain and possibly injury to that part of the body.

Wrap the band lightly around each foot as if it were a loose-fi tting sock.

Figure 10.5 Place the band underneath the balls of the feet, with the ends

coming toward the torso from the outside edge of each foot. Wrap the band around

each foot, and bring the ends between the feet and around the outside of each foot.

166

Standing Stretches With the Band

Level ▶ Beginner

Contraindications ▶ Injuries to, pain in, or chronic conditions of the wrists, elbows, knees, hips, or back

Focus ▶ Muscles of the arms and upper body

Benefits ▶ Increases flexibility in the upper back and chest

▶ Increases lateral flexion (side of the body)

▶ Teaches balance and coordination

SIDE STRETCH

1 Stand in modifi ed Pilates stance (page 12). Hold

one end of the band in each hand, and lift the arms

above the head.

2 Inhale as you bend to one side. Pull the band

down with the arm on the same side you are stretch-

ing toward.

3 Exhale as you return to the start position. Inhale

and bend to the other side. Reach up and over the

feet as you move from side to side. Feel as if your

body is between two panes of glass. Repeat for four

to six sets, alternating sides.

Press the shoulders down as the arms lift.

Eyes look straight ahead.

Feel the opposite foot press into the fl oor as you stretch to the side.

Keep the arms in a line as you bend to the side.

STANDING BAND EXERCISES

167

UPPER BACK STRETCH

1 Hold an end of the band in each hand,

with the arms hanging straight down and

the band hanging behind the body. To

increase the stretch, hold the hands closer

together with more tension in the band.

2 Inhale as you lift the chest and lift the

arms behind you. Exhale as you return to

the start position. Repeat for four to eight

repetitions.

1 Hold one end of the band in each hand,

and wrap the band across the upper back

and under the arms. Bend the elbows and

inhale deeply.

Keep some tension on the band to feel the stretch.

2 Exhale as you straighten both arms.

Reach forward as you round the upper

back only.

3 Inhale as you return to the start posi-

tion by bending the elbows and straight-

ening the upper back. Eyes look straight

ahead. Repeat for four to six repetitions.

Feel the band across the back as you breathe out.

Eyes will drop down and in front as you round forward.

CHEST STRETCH

Feel the stretch across the chest and front of the shoulders.

Avoid arching the lower back.

Lift the sternum to the ceiling.


168

Side Arm Lunge Series

Level ▶ Beginner to advanced


Focus ▶ Muscles of the arms, legs, buttocks, and core

Benefits ▶ Strengthens arms ▶ Strengthens legs ▶ Teaches balance and coordination

BEGINNER

1 Stand facing forward

with the feet parallel

and under the sit bones.

Place one end of the

band under your left foot,

keeping a small portion

hanging to the side of

that foot. Hold the other

end of the band in the

right hand. Hold the right

elbow under the shoul-

der and the right hand

across the waist in the

start position. Inhale to

prepare.

Knees are soft.

Feet are parallel.

Shoulders are relaxed.

Pelvis and hips are neutral.

2 Exhale as you step the right foot out in a lunge to

the side and slightly to the front. As you lunge, pull

the band to the right side of the body, keeping the

elbow bent, like a row. The nonworking hand is at the

hip with the elbow pointed out. Eyes look straight

ahead.

3 Inhale as you return the arm back to the start

position in front of the body and the right foot back

to parallel under the hip. Resist the return of the band

to the start position. Keep the upper body tall and

straight and press the shoulders away from the ears.

Repeat for 8 to 10 repetitions.

Keep your shoulder from lifting.

Tighten the core to support the upper body and legs.

Maintain tension in the band to work the shoulder and upper arm.


Move the band slowly.

169

INTERMEDIATE

1 The legs start in the same position

as for the beginner version. With this

variation, the moving arm will remain

straight. Inhale to prepare.

2 Exhale as you lunge to the side and pull

the arm straight across the body and out to the

side in a lateral raise.

3 Inhale as you slowly return the arm to the

start position. Press the shoulders down and

away from the ears. Engage the muscles of the

moving arm and keep it strong. Repeat for 8 to

10 repetitions.

ADVANCED

1 From the same start position as for

the beginner version, inhale and lift the

right knee to hip height.

2 Step out into a lunge with the right foot,

and perform the arm movement from either the

beginner or intermediate version. Repeat for 8

to 10 repetitions on each side.

Press the shoulder of the arm holding the band slightly back and down.

The wrist is straight and strong.

Bring the arm to shoulder height only.

Keep the wrist straight as the arm pulls across the body and up to the shoulder.

Balance your weight across the grounded foot.

Stay lifted through the sternum and smiling through the collarbone.

Keep the eyes focused straight ahead.

Feel your body zip up as you step into the lunge.


On the inhale, focus on balancing on the standing leg.

170

Double-Arm Lunge Series



Focus ▶ Muscles of the arms, legs, buttocks, and core

Benefits ▶ Strengthens arms ▶ Strengthens legs ▶ Teaches balance and coordination

DOUBLE-ARM BICEPS LUNGE

2 Exhale as you pull the ends of the band toward

the ceiling, performing a biceps curl with each arm

as you drop deeper into the knee bend. You can

adjust the tension of the band by holding it closer to

or farther away from the ends.

3 Inhale as you return the band and the legs to the

start position. Resist the band on the return. Repeat

for 8 to 10 repetitions.

1 Place the band across the fl oor in front of you. Step

in the middle of the band, with one foot placed fi rmly

across the center. Take an end of the band in each hand,

and lunge back with the free leg. Bend the front leg

slightly so the knee is directly over the ankle, and bend

the back knee so it is under the hip. The arms hang

straight down from the shoulders. Inhale to prepare.

Front knee over the ankle, back knee under the hip.

Draw in the abdominals, and hold them there to support the lower back.


Move the torso straight up and down.


171

DOUBLE-ARM TRICEPS LUNGE

5 Exhale as you straighten both arms behind the body in a triceps extension and

sink deeper into the knee bend.

6 Inhale as you return the arms to the start position. Repeat for 8 to 10 repetitions.


Feel the belly press toward the spine like a corset being cinched in.

Focus eyes straight ahead or slightly down.

4 From the start position of Double Arm Biceps Lunge, inhale as you bend both

arms at the elbows and lift the elbows toward the ceiling behind you. To make the

exercise more or less difficult, adjust the tension on the band by moving your hands

up or down on the band.


172

Spine Twist With the Band

Level ▶ Beginner

Contraindications ▶ Injuries to, pain in, or chronic conditions of the wrists, elbows, or shoulders

Focus ▶ Muscles of the arms, core, and upper body

Benefits ▶ Strengthens the oblique abdominals

▶ Strengthens the arms ▶ Builds coordination and control

1 Wrap the band in the harness hold (fi gure 10.2,

page 163). Hold one end of the band in each hand.

Make sure the band is loose enough that you

can lengthen the arms away from the torso. Arms

are bent with the wrists held out to the sides at a

90-degree angle, palms turned up. Inhale to prepare

the body.

2 Exhale as you twist the body to one side and

straighten your arms to the sides, pulling the band

away from the torso. Keep the spine stacked with the

head over the shoulders, the shoulders over the rib

cage, and the rib cage over the hips.

3 Inhale as you return to the start position. Bend

the elbows back toward the torso.

4 Exhale as you twist to the other side and

straighten the arms to the sides. Repeat for four to

six sets, alternating sides.

Don’t make the band too tight.

Hold your back straight and tall as if you were against a wall.

Spine is stacked.

Feel your spine spiral as you turn to the side.

Lift the sternum as you twist, creating more space in your waist, spine, and torso.

SEATED BAND EXERCISES

173

Single-Leg Stretch With the Band



Focus ▶ Muscles of the arms, legs, core, and upper body

Benefits ▶ Strengthens the abdominals and arms

▶ Tones the legs ▶ Builds coordination and control

1 Lie on your back. Choose the supine position

that best meets your needs according to the guide-

lines discussed in chapter 6 (pages 58-59). Wrap the

band around your feet, with the ends on the inside of

the feet. Hold an end of the band in each hand, with

the arms reaching up toward either side of the knees.

Bring the knees above the hips in tabletop position.

Lift the head and upper body off the ground. Inhale to

prepare.

Lift the head high enough so there is no pressure on the neck.


2 Exhale as you extend one leg out straight to a

45-degree position above the fl oor as the other leg

stays in tabletop position. Continue to exhale as you

switch legs.

3 Inhale as you switch the legs twice again. Repeat

for fi ve to eight sets.

Arms stay steady.

Shoulders and upper body remain relaxed and at ease.

Feel the leg press away and lengthen.

Press the belly in and down toward the mat.

SUPINE BAND EXERCISES


174






▶ Builds leg flexibility

Single Straight-Leg Stretch With the Band

2 Exhale as you scissor the legs (lower one leg and

lift the other) twice, keeping the legs straight. As you

scissor the legs, keep reaching the arms out long

just above the mat, creating tension in the band to

increase arm strength.

3 Inhale as you switch the legs two times again.

Repeat for fi ve to eight sets.




band around your feet, with the ends on the outside

of the feet. Keep the band lax between the feet in

anticipation of scissoring the legs. The legs are

straight, with one leg angled about 45 degrees from

the mat and the other leg just above the hip. Hold an

end of the band in each hand, with the arms straight

out to the sides and just above the mat. Lift the head

and upper body off the mat. Inhale to prepare.


Press the shoulders down and away from the ears. Eyes look

between the thighs.

Hold the arms steady and straight.

Relax the shoulders and upper body. Press the belly in

and down toward the mat to support the back.


175









band around your feet, with the ends on the outside

of the feet. Hold an end of the band in each hand,

elbows bent and upper arms hovering just above

the mat. Cinch the band so there is slight tension

but you can create more as you pull with the arms.

Bend the legs and lift them to just above the hips in

tabletop position. Lift the head and upper body off

the mat.

Double-Leg Stretch With the Band

2 Inhale as you extend the legs at a 45-degree

angle above the mat. Reach the arms straight above

the head and toward the ears.

3 Exhale forcefully as you return to the start posi-

tion. The forceful exhale will help you engage the

abdominals. Repeat for fi ve to eight sets.


Press the shoulders down and away from the ears. Press the abdominals

in toward the spine.

Keep the shoulders down as the arms reach out and up.

Press the belly in and down toward the mat to support the back.


Do not move the head or eyes.

176




Benefits ▶ Strengthens the abdominals ▶ Tones the legs ▶ Strengthens the arms ▶ Builds coordination and control




band across the feet with the ends outside the feet.

Hold an end of the band in each hand, elbows bent

and upper arms on the mat. Cinch the band so there

is slight tension but you can create more as you pull

with the arms. Bend the legs with the knees out to

the sides and just above the hips in turned-out table-

top position. Inhale to prepare.

Diamond Leg Press

2 Exhale as you straighten and extend the legs

at a 45-degree angle above the mat. Bring the inner

thighs together, keeping the toes turned out.

3 Inhale as you return to the start position. Repeat

for fi ve to eight repetitions.


Be sure the head is comfortable to prevent stress in the upper back and neck.


Do not move the head or eyes. Press the belly in

and down toward the mat to support the back.

Imagine a zipper from your heels to your pubic bone closing as you straighten the legs.


Anchor the upper arms to the mat.

177





▶ Builds upper back flexibility ▶ Builds coordination and control

1 Lie on your back. Wrap the band as shown in fi gure

10.4, page 164. Arms are straight by your sides. Cinch the

band so there is slight tension but you can create more as

you roll over. To increase or decrease the tension, adjust

where you hold the band. Legs are straight and together

above the hips, toes pointed. Inhale to prepare.

Rollover With the Band

2 Exhale as you press into the hands and roll the

hips over the spine until the legs are above the head

and parallel to the mat.


The head and neck should be long and pressing toward the mat.

Open the chest and fl atten the upper back by pressing fi rmly into the arms and hands.


Scoop the abdominals in throughout the exercise.

Press into the palms to help stabilize the hips.

Draw the abdominals up and in as the legs separate.


Keep the band on the feet.

3 Inhale as you separate the legs to sit-bone-distance

apart and fl ex the feet.

4 Exhale as you slowly roll back down the spine until the

legs are just above the hips.

5 Inhale as you bring the legs together again and point the

toes. Repeat for four to six times and then reverse. To reverse

the move, at step 4 keep the legs apart. Inhale as you point

the toes. Exhale as you roll the hips back over the spine until

they are parallel to the fl oor. Inhale as you bring the legs

together and fl ex the toes. Exhale as you roll the spine down

to bring the legs over the hips. Repeat for four to six times.

Head and neck stay long on the mat throughout the rollover.


178






▶ Helps stabilize the shoulders

1 Lie on your back. Wrap the band around your feet

with the ends outside the feet. Hold the band under the

palms with the ends coming over the thumbs, under

the palms, and out on the pinkie side of the hands

or with the band over the pinkie side and under the

palm. Arms are straight by your sides. Cinch the band

so there is slight tension but you can create more as

you roll over with the legs. The legs are straight and

together above the hips. Inhale to prepare.

Jackknife With the Band

2 Exhale as you roll the lower body off the mat,

bringing the legs over the hips and head until they



The head and neck are long and pressing toward the mat.

Press into the palms to help lift the legs over the body.


Keep the legs straight and the inner thighs pressed together.

179

3 Inhale as you lift the legs toward the

ceiling as much as your arms and core

allow. Press into the hands to use your

arms to lift the body.

4 Exhale as you lower the body slowly

and carefully one vertebra at a time. Press

into the arms and hands to help control the

movement.

Keep the chest open and the neck long as you lift.

Keep the neck long and the head on the mat.

Keep the chest open and collarbone wide.

Reach the legs to the ceiling as long as possible.

5 Finish the exhale in the start position,

legs straight up above your hips and spine

fl at along the mat, arms by your sides and

the band under the palms and over the feet.

6 Inhale as you prepare for the next repe-

tition. Repeat for four to six times, fi nishing

with an inhale.

Move slowly and carefully to keep the core stable and under control.


Keep the torso long and straight.

Use full, deep breaths to facilitate the movement, especially when rolling down.

Scoop the abdominals in to support the lower spine.

Draw the abdominals in and up.

180

Level ▶ Advanced





▶ Helps stabilize the shoulders

1 Lie on your back. Wrap the band around the feet

with the ends out to the sides. Leave some slack

in the band between the feet so you can pull the

legs apart. Hold the band with a fi rm grip. Arms are

straight by your sides. Cinch the band so there is

slight tension but you can create more as you roll

over with the legs. Legs are straight and together

above the hips. Inhale to prepare.

Control Balance With the Band

2 Exhale as you roll the lower body off the mat,

bringing the legs over the hips and head until they


The head and neck area should be long and pressing toward the fl oor.

Keep the legs straight and toes pointed.

Press into the arms to help lift the legs over the body.




181

3 Inhale as you lift one leg toward the ceiling as much as your arms, core, and the

band allow. The other leg stays steady, balanced over and parallel to the fl oor.

Press the arms to the fl oor to help lift the body.

Keep the chest open and the neck long as you lift.

4 Exhale and scissor the legs, switching them in midair.

5 Inhale and bring the legs together again parallel to the fl oor. Scoop the abdomi-

nals in to support the lower back. Reach through the arms.

Feel the stretch from the feet to the fi ngers through the torso.

6 Exhale as you begin to roll down the spine, keeping the legs together and

straight. Finish the exhale in the start position, with the legs straight above the hips

and the spine fl at along the mat, arms by your sides with the band under the palms

and over the feet.

Feel the spine long against the mat.

Keep the neck long and the head on the mat.



Move slowly to maintain balance and control.

Keep the chest open and collarbone wide.

182


Contraindications ▶ Injuries to the lower back, knees, ankles, or wrists

Focus ▶ Muscles of the legs, buttocks, and back

Benefits ▶ Increases the strength of the buttocks

▶ Increases leg strength ▶ Increases back strength ▶ Builds balance and coordination

Leg Press With the Band

1 Wrap the band around one foot. Start with the

middle of the band over the top of the foot, and

then wrap the band over and under the foot and out

to each side. This secures the band on the foot to

prevent slippage. Hold both ends of the band in the

hand on the same side as the wrapped foot. Kneel

on all fours with your knees directly under your hips

and your wrists under the shoulders. The band is

underneath the hand holding it. Inhale as you lift the

wrapped foot, knee bent. Let the knee hang below the

hip with the foot fl exed and pointed down.

2 Exhale as you extend the leg, bringing the

wrapped leg out to just below hip height above the

mat. If the tension is too much, grab the ends of the

bands closer to the edges.

The top of the unwrapped foot is on the mat.

Draw the belly toward the spine.

Keep the arms straight and the upper arms engaged.

Feel the leg long and contracted behind the hip.

PRONE BAND EXERCISES

Keep the foot fl exed and reach through the heel.

183

3 Inhale as you lift the straight leg as high as you can without changing the posi-

tion of the spine or torso.

Keep the leg contracted.

Hips stay level to the fl oor.

Draw the abdominals up and in toward the spine.

4 Exhale as you lower the straight, wrapped leg to just below hip height.


5 Inhale as you bend the knee back to the start position. Repeat for 6 to 10 times.

Switch legs and repeat on the other leg for 6 to 10 times.



Engage the upper arms.


184

Swan and Chest Stretch Combo


Contraindications ▶ Injuries to or pain in the lower back, shoulders, elbows, or wrists

Focus ▶ Hamstrings and muscles of the upper back, arms, and shoulders


▶ Strengthens the arms ▶ Stretches the abdominals and chest

▶ Improves shoulder stability and strength

▶ Improves back extension

1 Lie on your abdomen with the elbows bent and

the hands on the mat in front of and outside of the

tops of the shoulders. Place the band under the

chest and neck and then over the thumbs and under

the palms. Lay your forehead on the mat. Inner

thighs are sit-bone-distance apart, with both legs

contracted and the belly drawn in away from the mat.

2 Inhale as you press into the hands to straighten

the arms and lift the upper body. Lift the head and

chest as much as possible without compressing the

lower spine.




Lift the sternum and open the chest.

Gently contract the buttocks to protect the lower spine.

Look straight ahead to keep the neck in alignment with the torso.

Feel the abdominals pull in and up, supporting the lower back.

Keep the shoulders away from the ears as the arms reach overhead.

3 Exhale as you lower the upper body to the mat.

Reach the arms forward and over the head while

holding onto the band.


185

4 Inhale as you lift the upper body and circle the arms over the head. Bring the

band behind the body. Maintain enough laxity in the band so the arm circle is com-

fortable and doable for the shoulders and scapulae.

Lift only as high as is comfortable for the lower spine.

Keep the arms as straight as possible.

5 Exhale as you circle the arms back up and over the head toward the mat in front

of the body as you roll the upper body toward the mat.

Slightly squeeze the buttocks to protect the lower spine.

6 Inhale as you bend the elbows and bring the hands under and to the side of the

shoulders. Exhale to reconnect and prepare for the next repetition. Repeat from step

2 for four to six repetitions.

Feet and head reach in opposite directions. Press the shoulders down.


Lengthen the torso.

Lengthen the torso.

186



▶ Pain in, injuries to, or chronic conditions of the hips, neck, shoulders, elbows, wrists, or legs

Focus ▶ External rotators and muscles of the inner and outer thighs


▶ Strengthens the hip, buttock, and lateral thigh muscles

Complete the entire series on one leg, switch sides, and repeat the entire series on the other leg.

Side-Lying Series With the Band

1 Wrap the band over the top of one foot and

around so the ends appear beside the foot. Hold onto

the band as you lie on your side, torso lined up along

the back edge of the mat with the wrapped foot on

top. Flex the hips so that the legs are slightly in front

of your body. Stack the legs long and straight on top

of one another with the toes fl exed toward the front.

Head lies over the right arm with the palm turned up

or down. If you wish, you may bend the right elbow

to cradle the head. Bend the top elbow, and place the

hand in front of the body for support, placing your

hand over the band to hold it securely.

LEG LIFT

Feel the waist pull up from the mat and lengthen away from the ribs.

Flex the feet as if standing on them.

Gentle ModificationBend the bottom knee to release any pressure in the lateral bottom leg and greater trochanter area. This modification can be used for any of the side-lying exercises.

Keep the bottom knee in front of the hip.

Keep the torso in a straight line.

SIDE-LYING SERIES WITH THE BAND

187

2 Inhale as you lift the top leg off the bottom leg to hip height or just slightly

above.

3 Exhale as you lower the leg to rest on top of the bottom leg. Maintain the length

in the torso as you lift and lower the leg. Keep both legs strong and activated.

Repeat for 8 to 10 repetitions on this leg, and then go to the Knee Press on this side.

KNEE PRESS

4 Inhale as you bend the top knee in as far as the hip.

5 Exhale as you straighten the top leg and bring it just above the bottom leg.

Repeat for 8 to 10 repetitions on this leg, and then go to the Circle on this side.

CIRCLE

ChallengeProp up the head with the bottom hand, and slightly lift the bottom rib cage off the mat. If you feel strain in your neck or shoulder, return to the original start position or use the gentle modification. The body should feel long

and strong like a board.

Feel as if the upper body were between two panes of glass.

Feel the leg reach away from the hip as it lifts.

Flex at the hip, not at the waist.

Contract the bottom leg to help balance the body.

6 Inhale as you bring the top leg forward and up, creating a half circle in front of

the body.

7 Exhale as you bring the top leg back and down, creating a half circle behind the

body. Circles are small and contained, the size of a dinner plate. Shoulders, torso,

and hips are aligned and stacked on top of one another. Repeat for 8 to 10 repeti-

tions, circling in a forward direction. Reverse direction and repeat for another 8 to 10

repetitions, and then go to the Leg Kick on this side.

The knee and leg are the height of the top hip.

Keep the waist long and cinched in as you bend the knee.

(continued)


188

LEG KICK

8 Inhale twice with a double pulse as you kick the top leg forward as far as pos-

sible without changing the position of the torso and waist.

9 Exhale with a smooth breath as you kick the leg back. Repeat from step 8 for fi ve

to seven repetitions. Switch the band to the other leg and repeat the entire series,

beginning with Leg Lift, on the other leg.

Keep the waist long as you kick forward.

Use the top hand to stabilize and control the movement.

Keep the upper body from leaning too far forward as you kick back.

Side-Lying Series With the Band (continued)


189

Chapter 11

Pilates RoutinesThe Pilates routines described in this chapter are drawn from the individual

exercises discussed in chapters 2 through 10. In the routines, you will com-

bine moves to create an individual program designed to help you achieve

a certain goal. Routines vary in length from 10 to 40 minutes or more.

Depending on your goals and skill level, you may want to combine routines

to suit your needs. Routines are labeled with the level of skill required so you

can appropriately choose the program or series of programs right for you.

190

PILATES illustrated

Most of the routines begin from a standing position. I have chosen this position

because it is the easiest one for most people to get into and the position that places

the least amount of stress on the body. (People with joint issues or who lack flex-

ibility may have difficulty sitting or lying on the mat.) Standing is also an easy

position for people to start to build awareness of their bodies and to see themselves

in a mirror if need be.

These routines provide a sequence or flow to your Pilates practice that will allow

you to connect your breath with continuous movement. This rhythm is integral in

a true Pilates practice as it creates smooth, graceful, and functional movement pat-

terns. Movements practiced this way place less stress on the joints and provide the

most efficient way of moving the body.

The first four Pilates routines (pages 191 to 197) focus on stretching, relaxing, and

lengthening the body. They target the hips, legs, shoulders, and lower back. These

are some of the more common areas where stress resides, thus lessening the overall

range of motion and flexibility of the body in general. These routines are aimed at

the beginner but are a good warm-up for the seasoned Pilates student as well.

Good posture is a key element to feeling and looking good. Bad posture causes

common ailments such as back and neck pain. Since posture is the most essential

element of everyday movement mechanics, it is a great place to start working in a

general exercise regimen. The next three routines (pages 198 to 204) target the key

muscles that factor into maintaining good posture. These programs will help you

perfect your posture or correct common causes for poor posture. These programs

can be used daily by themselves, or they can be combined with other routines to

create a longer, more complete workout.

For a quick pick-me-up or to focus on losing weight, try the next two Pilates

routines (pages 205 through 210) to energize and revitalize your workouts. In 10

to 20 minutes, they provide the power and punch you need to reduce your body or

build lean muscles. The secret key to these workouts is the pace; you will move

quickly between exercises without stopping, providing a cardio effect that will

invigorate any program.

The next four routines (pages 211 through 217) use traditional Pilates movements

and props such as the stability ball, Pilates ring, and stretch band to infuse a challenge

to the core, coordination, flexibility, and strength. These routines are sure to provide

a powerful and strong workout for intermediate to advanced Pilates practitioners.

The final four workouts (pages 218 through 228) combine advanced exercises

with a faster pace and no breaks. These are very tough workouts. From Total Body

Strength, which focuses on strengthening the entire body, to three routines that

target a specific region of the body, these workouts will challenge even the most

proficient student.

191

Restore Flexibility

The exercises in this routine provide an avenue for opening up the tight areas of the body. This is a full-body flexibility routine that also provides a great warm-up for more challenging routines. Since flexibility helps with overall range of motion and, ultimately, good posture, this routine can be done daily to restore elasticity and range of motion in tense areas of the body.

LEVEL: Beginner

LENGTH: 10 to 15 minutes

(continued)

Shoulder Shrug,

page 24

Arm Stretch, page 16

Roll-Down, page 22 Roll-Up, page 66 External Rotation With

Arms, page 27

Cat-Cow, page 30 Tail Wag, page 31

Shoulder Warming,

page 13

Leg Stretch, page 18

Pelvic Clock, page 20

Sternum Drop, page 32 Child’s Pose, page 26

192

Restore Flexibility

(continued)

Rolling Like a Ball,

page 97

Pelvic Peel, page 62 Footwork Series,

page 94

Spine Stretch: Forward

and Side, page 90

Saw, page 102 Seal, page 104

Pinwheel, page 38 Thigh Stretch, page 49 Swan, page 54

193

Energy in the A.M.

A few moments of exercise in the morning can do wonders for picking up your energy level. This workout will provide you with plenty of energy throughout the day in a mere 10 minutes. Although titled Energy in the A.M., this workout can be done at any time throughout the day to provide a little pick-me-up. Perform the exercises rhythmically, moving from one exercise to the next with precision and concentration. Try not to take a break between exercises.

LEVEL: Beginner

LENGTH: 10 minutes

Modifi ed Pilates Stance,

page 12

Heel Raise With Squat,

page 14

Shoulder Warming,

page 13

Shoulder Shrug,

page 24

Pelvic Clock, page 20 Roll-Down, page 22 Roll-Up, page 66 Cat-Cow, page 30

Tail Wag, page 31 Sternum Drop, page 32 Footwork Series,

page 94


page 97

(continued)

194

Rollover, page 78 Hundred, page 64

Pinwheel (right),

page 38

Swimming, page 51 Pinwheel (left),

page 38

Swan, page 54

Child’s Pose, page 26 Mermaid, page 92 Seal, page 104 Push-Up, page 55

Energy in the A.M.

(continued)

Pelvic Peel, page 62 Roll-Up, page 66

195

P.M. Relaxation

These exercises are a great way to prepare the body to rest and relax in the evening. They also can be used for a warm-up before another routine. Move slowly and under control, work-ing methodically from one exercise to the next. If you are using this routine to prepare for rest, work with the thought of keeping the heart rate down.

LEVEL: Beginner

LENGTH: 10 minutes

Cat-Cow, page 30 Oppositional Stretch,

page 48

Swan, page 54 Child’s Pose, page 26

Mermaid, page 92 Spine Stretch: Forward

and Side, page 90

Pelvic Peel, page 62

196

Stress Release

Relieving stress daily is important for overall good health and happiness. Take a few minutes each day to open the joints, move the body, and stretch the muscles to relieve stress and calm your body and mind. This routine can be done daily as a warm-up for another routine or activity.

LEVEL: Beginner



page 14

Shoulder Warming,

page 13

Shoulder Shrug,

page 24


Leg Stretch, page 18 Pelvic Clock, page 20 Roll-Down, page 22 Roll-Up, page 66

External Rotation With

Arms, page 27

Cat-Cow, page 30 Sternum Drop, page 32 Pinwheel, page 38

197

Rollover, page 78Thigh Stretch, page 49 Oppositional Stretch,

page 48

Roll-Up, page 66

Hundred, page 64 Pelvic Peel, page 62 Spine Stretch: Forward

and Side, page 90

Footwork Series,

page 94

Spine Twist, page 100 Mermaid, page 92 Seal, page 104

Stress Release

(continued)

198

Modified Lower Back Core Focus

This program focuses on strengthening the core, specifically the lower back. A weak lower back frequently causes pain and poor posture, leading to muscular imbalance and possibly other issues and pain. A strong lower back provides a better base for more challenging work and exercise and will allow you to stand straighter and taller. This program can be used as a warm-up before other programs or can stand on its own as an efficient way to warm up and strengthen the lower back, an integral part of the core that promotes better posture and a stronger body.

LEVEL: Beginner



page 12


page 14

Pelvic Clock, page 20 Roll-Down, page 22

Roll-Up, page 66 Oblique Crunch,

page 28

Tail Wag, page 31

Cat-Cow, page 30 Kneeling Side Kick,

page 33

Thigh Stretch,

page 49

199


page 97

Swimming, page 51 Single-Leg Kick,

page 50

Double-Leg Kick,

page 52

Child’s Pose, page 26 Mermaid, page 92

Modified Lower Back Core Focus

(continued)

Pelvic Peel, page 62 Shoulder Bridge,

page 76

Single-Leg Stretch,

page 68

Double-Leg Stretch,

page 70

Crisscross, page 73 Spine Stretch: Forward

and Side, page 90

200

Core Concentration

This routine focuses on strengthening the entire core from top to bottom and front to back. A strong core leads to a strong body, which leads to good and correct posture. Someone with a weak core is unable to hold herself up correctly. Strengthening the entire core provides a solid base to support the muscles and bones in a way that does not stress the joints. Use this program daily to strengthen your core and correct your posture. It also can be combined with other programs.

LEVEL: Beginner to intermediate



and Side, page 90

Pelvic Clock, page 20 Roll-Down, page 22 Roll-Up, page 66 Hundred, page 64


page 97

Single-Leg Stretch,

page 68

Double-Leg Stretch,

page 70

Single Straight-Leg

Stretch, page 71

Double Straight-Leg

Stretch, page 72

Crisscross, page 73 Pelvic Peel, page 62

201

Spine Twist, page 100 Mermaid, page 92 Oppositional Stretch,

page 48

Thigh Stretch, page 49

Single-Leg Kick,

page 50

Swan, page 54 Swimming, page 51 Child’s Pose, page 26

Pinwheel, page 38 Leg Lift, page 39 Front Kick, page 41 Seal, page 104

Push-Up, page 55

Core Concentration

(continued)

202

Better Posture

Keeping your posture at its best can be quite difficult these days. People often drive too much, sit too much, stand too much, and all with poor posture. Poor posture may lead to pain or weakness, but correcting it can be very difficult. This program may be used daily or weekly as long as you use it. The program is challenging but doable and should be done at least every other day.



Leg Lift, page 39


page 12


page 14

Side-Lying Leg Circle,

page 40

Shoulder Warming,

page 13

Roll-Down, page 22

Roll-Up, page 66 Oblique Crunch,

page 28


Arms, page 27

Cat-Cow, page 30

Sternum Drop, page 32 Pinwheel, page 38

203

Better Posture

(continued)

Front Kick, page 41 Leg Tap, page 42 Side-Lying Bicycle,

page 44

Single-Leg Kick,

page 50

Double-Leg Kick,

page 52

Swan, page 54 Swimming, page 51 Hundred, page 64

Roll-Up, page 66 Rollover, page 78 Supine Leg Circle,

page 60


page 97

(continued)

204

Single-Leg Stretch,

page 68

Double-Leg Stretch,

page 70

Single Straight-Leg

Stretch, page 71

Double Straight-Leg

Stretch, page 72

Crisscross, page 73 Shoulder Bridge,

page 76

Footwork Series,

page 94

Mermaid, page 92

Better Posture

(continued)

205

Simple Weight-Loss Pilates

This workout focuses on burning calories to help you lose weight. To burn calories, you must work rhythmically, moving from one exercise to the next with ease and not stopping to take a break if at all possible. This does not mean moving as fast as you can. It means moving with control, concentration, and precision at a somewhat faster pace than normal and going from one exercise to the next with little or no break. Focus on form and quality versus speed and quantity to get the desired effects of this workout.



Bouncing in Place,

page 111

Bouncing While Kicking,

page 112

Bouncing With Arm

Raised, page 113

Pelvic Clock With

Stretching on the Ball,

page 114


page 12


page 14

Roll-Down, page 22 Hundred, page 64

Roll-Up, page 66 Rollover, page 78 Rolling Like a Ball,

page 97

(continued)

206

Single-Leg Stretch,

page 68

Double-Leg Stretch,

page 70

Single Straight-Leg

Stretch, page 71

Double Straight-Leg

Stretch, page 72

Crisscross, page 73 Pelvic Peel, page 62 Shoulder Bridge,

page 76

Pinwheel (right),

page 38

Leg Lift (right),

page 39


(right), page 40

Front Kick (right),

page 41

Leg Tap (right),

page 42


(continued)

207

Side-Lying Bicycle

(right), page 44

Oppositional Stretch,

page 48

Swimming, page 51 Pinwheel (left),

page 38

Leg Lift (left),

page 39


(left), page 40

Front Kick (left),

page 41

Leg Tap (left),

page 42


(continued)

Side-Lying Bicycle (left),

page 44

Mermaid, page 92 Seal, page 104 Push-Up, page 55

208

Long and Lean Muscles

This workout is quick and easy yet focused and direct. You will achieve the desired results if you complete this workout in a focused and precise way and move from one exercise to the next without a break. Think of lengthening out and working from one end point to the other as you move each limb and muscle. Concentrate on the precise movement of each exercise as you move from exercise to exercise.

LEVEL: Intermediate


Hundred, page 64

Arm Stretch, page 16 Leg Stretch, page 18

Roll-Up, page 66


page 12


page 14

Roll-Down, page 22 Roll-Up, page 66 Oblique Crunch,

page 28


Arms, page 27

Cat-Cow, page 30 Footwork Series,

page 94

209

Rollover, page 78 Supine Leg Circle,

page 60


(continued)

Pinwheel, page 38 Leg Lift, page 39


page 40

Front Kick, page 41 Leg Tap, page 42 Side-Lying Bicycle,

page 44


page 48

Thigh Stretch, page 49 Single-Leg Stretch,

page 68

Double-Leg Stretch,

page 70

(continued)

210

Single Straight-Leg

Stretch, page 71

Double Straight-Leg

Stretch, page 72

Crisscross,

page 73


and Side, page 90

Spine Twist, page 100 Mermaid, page 92 Seal, page 104 Push-Up, page 55


(continued)


page 12


page 14

211

Get on the Ball

This stability ball workout is challenging and demands that you push your levels of coordina-tion and core strength to the max. Fluidly move from one exercise to the next, but take the time to set up the ball and your body properly so you can perform the move correctly.

LEVEL: Intermediate to advanced


Bouncing in Place,

page 111


page 112

Bouncing With Arm

Raised, page 113

Pelvic Clock With


page 114

Side Rollover on the Ball,

page 136

Side-Lying Leg Lift on

the Ball (right), page 133


page 136

Side-Lying Leg Lift on

the Ball (left), page 133

Swan on the Ball,

page 128

Push-Up on the Ball,

page 132

Swimming on the Ball,

page 129

Pike Variations on the

Ball, page 130

Hundred With the Ball,

page 122

Bridging Variations on

the Ball, page 120

Roll-Up Variations With

the Ball, page 116

Rollover Pass the Ball,

page 118

212

Standing Single-Leg

Series: Front, Side,

and Back, page 140

Single-Leg Press

(right and left),

page 155

Standing Single-Leg

Series: Balance,

page 139

Standing Arm Series,

page 142

Side-Lying Top Leg Press

Down With the Ring (left),

page 156

Roll-Up With the Ring,

page 144

Rollover With the Ring,

page 146

Pilates Ring for Muscle Tone

For this workout, you will use the Pilates ring. This routine will challenge and tone your body. Thoroughly complete each exercise, and when moving from one exercise to the next, take only the time necessary to set up the exercise. This workout might be short, but it’s thorough. It is a great routine on its own or combined with any of the other workouts in this book.


LENGTH: 10 minutes

Side-Lying Top Leg

Press Down With the

Ring (right), page 156

Side-Lying Top Leg

Press Up With the Ring

(right), page 157


With the Ring (right),

page 158

Side-Lying Bicycle With

the Ring (right), page 159


(right), page 160

213

Side-Lying Top Leg

Press Up With the Ring

(left), page 157


With the Ring (left),

page 158

Pilates Ring for Muscle Tone

(continued)


the Ring (left), page 159


(left), page 160

Swan With the Ring,

page 154

Single-Leg Stretch With

the Ring, page 148

Double-Leg Stretch With

the Ring, page 149

Double Straight-Leg

Stretch With the Ring,

page 150

Crisscross With the

Ring, page 151

Teaser Variations With

the Ring, page 152

214

Total Body Band

This stretch band workout is short but effective. It works well on its own or as an addition to another workout. When working through the exercises, be sure to follow the directions for hold-ing the band. Set up each exercise with precision and ease so that you can work rhythmically from one exercise to the next. This will give a flow to the workout and add to its effectiveness.


LENGTH: 10 minutes

Jackknife With the Band,

page 178

Control Balance With the

Band, page 180

Standing Stretches With

the Band, page 166

Side Arm Lunge Series,

page 168

Double-Arm Lunge

Series, page 170

Spine Twist With the

Band, page 172

Leg Press With the Band,

page 182

Swan and Chest Stretch

Combo, page 184

Side-Lying Series With

the Band (right and left),

page 186

Rollover With the Band,

page 177


the Band, page 173

Single Straight-Leg

Stretch With the Band,

page 174


the Band, page 175

Diamond Leg Press,

page 176

215

Standing Arm Series,

page 142

Side Arm Lunge Series,

page 168

Standing Stretches With

the Band, page 166

Spine Twist With the

Band, page 172

Bouncing in Place,

page 111


page 112

Bouncing With Arm

Raised, page 113

Pelvic Clock With


page 114

Standing Single-Leg

Series: Front, Side, and

Back, page 140

Standing Single-Leg

Series: Balance,

page 139

Roll-Up Variations With

the Ball, page 116

Rollover Pass the Ball,

page 118

(continued)

Props Complete Strength

This workout combines most of the exercises from chapters 8, 9, and 10 into a flowing, smooth, intelligent, and very challenging workout. Be prepared to work hard and sweat! You will work the entire body and use all three pieces of equipment in a flowing, rhythmic manner. Take your time when moving from one exercise to the next and when changing equipment. Have all three pieces close by so you can move quickly from one piece to the next.

LEVEL: Advanced


216


page 136

Side-Lying Front Leg

Kick on the Ball (left),

page 135

Swan With the Ring,

page 154

Single-Leg Press,

page 155

Side-Lying Series With

the Band (right and left),

page 186

Roll-Up With the Ring,

page 144

Rollover With the Ring,

page 146

Swan on the Ball,

page 128


(continued)

Swimming on the Ball,

page 129


the Band, page 173

Single Straight-Leg

Stretch With the Band,

page 174


the Band, page 175

Diamond Leg Press,

page 176

Swan and Chest Stretch

Combo, page 184

Side-Lying Front Leg

Kick on the Ball (right),

page 135

217

Teaser Variations With

the Ring, page 152

Pike Variations on the

Ball, page 130


the Ring (right and left),

page 159

Bridging Variations on

the Ball, page 120

Rollover With the Band,

page 177

Jackknife With the Band,

page 178

Control Balance With the

Band, page 180

Push-Up on the Ball,

page 132

Crisscross With the

Ring, page 151


(continued)

218

Total Body Strength

This routine is a head-to-toe full-body workout that will challenge even the most advanced Pilates student. Once mastered, it can be done in 20 minutes; until then, work through each exercise with precision and accuracy, taking your time to complete each exercise correctly. Each time you do the routine, move a bit faster, reducing the time between exercises so you flow with ease from one exercise to the next.


LENGTH: Approximately 20 to 30 minutes

Sternum Drop, page 32


page 12


page 14

Footwork Series,

page 94

Shoulder Warming,

page 13

Shoulder Shrug,

page 24

Arm Stretch, page 16 Leg Stretch, page 18 Pelvic Clock, page 20 Roll-Down, page 22

Oblique Crunch,

page 28

Tail Wag, page 31

219

Hundred, page 64 Roll-Up, page 66 Rollover, page 78 Supine Leg Circle,

page 60


page 97

Single-Leg Stretch,

page 68

Double-Leg Stretch,

page 70

Single Straight-Leg

Stretch, page 71

Double Straight-Leg

Stretch, page 72

Crisscross, page 73

Total Body Strength

(continued)


and Side, page 90

Spine Twist, page 100

(continued)

220

Mermaid (right),

page 92

Corkscrew, page 79

Side Bend (right),

page 98

Kneeling Side Kick

(right), page 33


page 48

Thigh Stretch,

page 49

Swimming, page 51 Single-Leg Kick,

page 50

Double-Leg Kick,

page 52

Swan, page 54 Child’s Pose, page 26 Mermaid (left), page 92 Side Bend (left), page 98

Total Body Strength

(continued)

Kneeling Side Kick (left),

page 33

Open Leg Rocker,

page 99

221

Neck Pull, page 81 Scissors, page 83 Bicycle, page 85

Shoulder Bridge,

page 76

Jackknife, page 87 Teaser, page 74

Boomerang, page 105 Seal, page 104 Push-Up, page 55

Total Body Strength

(continued)

222

Arm Stretch, page 16 Roll-Down, page 22 Roll-Up, page 66 External Rotation With

Arms, page 27

Upper Body Focus

Although this workout focuses on the upper body, it requires correct breathing, core control, and focused concentration on each move. It can be used as a stand-alone workout or added to another routine in this book to create a longer full-body workout.


LENGTH: 15 minutes

Cat-Cow, page 30 Sternum Drop, page 32 Mermaid, page 92 Pinwheel, page 38


page 48

Swimming, page 51 Child’s Pose, page 26 Hundred, page 64


page 97

Single-Leg Stretch,

page 68

Single Straight-Leg

Stretch, page 71

223

Corkscrew, page 79 Jackknife, page 87 Spine Stretch: Forward

and Side, page 90

Spine Twist, page 100

Saw, page 102 Open Leg Rocker,

page 99

Side Bend, page 98 Seal, page 104

Push-Up, page 55 Shoulder Warming,

page 13

Shoulder Shrug,

page 24


Upper Body Focus

(continued)

224

Lower Body Focus

This workout concentrates on the muscles of the lower body but also incorporates the core muscles and upper body. This routine can be used alone or combined with another routine to create a complete longer workout. Move carefully and methodically through each exercise to gain the full benefits, and then work on picking up the pace to add rhythm and flow.


LENGTH: 15 minutes

Roll-Up, page 66 Oblique Crunch, page 28 Cat-Cow, page 30 Tail Wag, page 31

Thigh Stretch, page 49 Single-Leg Kick,

page 50

Double-Leg Kick,

page 52

Child’s Pose, page 26

Leg Lift, page 39 Side-Lying Leg Circle,

page 40

Front Kick, page 41

Leg Stretch, page 18 Modifi ed Pilates Stance,

page 12


page 14

Roll-Down, page 22

225

Leg Tap,

page 42

Side-Lying Bicycle,

page 44

Footwork Series,

page 94


page 97

Lower Body Focus

(continued)

Double-Leg Stretch,

page 70

Double Straight-Leg

Stretch, page 72


and Side, page 90

Boomerang,

page 105

Scissors, page 83 Bicycle, page 85 Shoulder Bridge, page 76 Teaser, page 74

Kneeling Side Kick,

page 33


page 12


page 14

Leg Stretch,

page 18

226

Core Focus

This core-focused routine is based on the original 34 exercises developed by Joseph Pilates. Not all of the original 34 exercises are included here, and there are a few movements that were not included in the original 34 exercises. Since Pilates is based on using the core effectively, this workout will help you focus on the core to strengthen it. Once mastered, this program can be done daily, either on its own or in conjunction with another routine.

LEVEL: Advanced


Hundred, page 64 Roll-Up, page 66 Rollover, page 78 Supine Leg Circle,

page 60


page 97

Single-Leg Stretch,

page 68

Double-Leg Stretch,

page 70

Single Straight-Leg

Stretch, page 71

Double Straight-Leg

Stretch, page 72

Crisscross, page 73 Spine Stretch: Forward

and Side, page 90

Open Leg Rocker,

page 99

227

Corkscrew, page 79 Saw, page 102 Swan, page 54 Single-Leg Kick, page 50

Double-Leg Kick, page 52 Neck Pull, page 81 Scissors, page 83 Bicycle, page 85

Shoulder Bridge, page 76 Spine Twist, page 100

Core Focus

(continued)

(continued)

Jackknife, page 87 Leg Lift, page 39

228


page 40

Front Kick, page 41 Side-Lying Bicycle,

page 44

Teaser, page 74

Swimming, page 51 Kneeling Side Kick,

page 33

Side Bend, page 98 Boomerang, page 105

Seal, page 104 Push-Up, page 55

Core Focus

(continued)

229

About the Author

Portia Page is a Pilates instructor at Propel Pilates and Fitness in Rancho Bernardo,

California. She is a gold-certified Pilates teacher through Pilates Method Alliance

(PMA), a faculty member of Balanced Body University (BBU), and a Stott Pilates-

certified instructor of levels 1 and 2. She was also a master instructor with 24-Hour

Fitness, where she helped develop group exercise programs for instructors as well

as conduct presentations and certifications throughout the United States. She teaches

for 24-Hour Fitness in San Diego county and occasionally throughout California at

special events. Page also holds certifications with both ACE and AFAA for group

exercise and provides continuing education credits for ACE, AFAA, and PMA.

Page has developed five Pilates studios for California WOW Xperience fitness

clubs in Thailand and South Korea and has trained more than 150 instructors at

those clubs in the full mat and apparatus repertoire. Page was also a regional group

exercise manager, managing five clubs in Thailand and three in Korea and oversee-

ing nearly 1,000 group exercise classes per week.

She has starred in four videos with 24-Hour Fitness for group exercise instructors

and was featured in Keli Roberts’ Pilates Quick Fix video. She has also served as

a fitness video technician for Shape magazine.

You’ll find other outstanding fitness resources at

www.HumanKinetics.com/fitnessandhealth

In the U.S. call 1-800-747-4457

HUMAN KINETICSThe Premier Publisher for Sports & Fitness

Build a strong, flexible physique

To place your order, U.S. customers call TOLL FREE 1-800-747-4457

or visit HumanKinetics.com

HUMAN KINETICSThe Premier Publisher for Sports & Fitness

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nontraditional resistance exercises, perfecting your physique has

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yoga enthusiasts the information to increase flexibility, balance,

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